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13.06.2015

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Meditation is the best worry-releasing, stress-relieving technique there is, and it’s made especially easy with Omharmonics meditation audio.
Meditation increases serotonin production – another reason you will sleep better with a regular meditation practice.
After a few minutes with your favorite meditation music, you’ll enjoy a better outlook on life, better relationships, more productivity, more energy to do what you love, better concentration and improved health!
PLEASE TELL US WHERE TO SEND YOUR FREE PROGRAMOver 192,125 people have downloaded this meditation track! Inhale and tense each muscle group (hard but not to the point of cramping) for 4 to 10 seconds, then exhale and suddenly and completely relax the muscle group (do not relax it gradually).
Therefore, it is not surprising that techniques aimed at relaxing muscles (progressive muscle relaxation and biofeedback) and quieting the mind (meditation) have been found to be effective treatments for insomnia.
Meditation can help you get to sleep a lot better and cheaper too.As you lie in bed, lie on your back with your hands clasped over your stomach. As you listen to the meditation music, close your eyes and turn them slightly upward to your third eye (the point just above and between the eyebrows). There is a growing body of evidence that supports the value of meditation in treating insomnia. Eventually you’ll be able to control your thoughts and because of that, your outlook on life will improve, you’ll be less stressed and you’ll be able to sleep well. You then fall into a nice long sleep.Now most will end up falling asleep half way through this meditation which is good, it is meant to get you to fall asleep. Then for fifteen minutes, use the language that is coming to you, and use it as a language; in fact you are talking in it.
After one or two moments of noting "hearing," anderson University Center, the vibrant forum has once. Not possibly represent the same kind of psychic activity guided meditation audio files from.
As you probably already know though, thinking leads to worrying and can be a significant cause of sleeplessness. In this article you’ll find step by step instructions and videos for exercises which will hopefully help you sleep better from tonight. Listening to a guided meditation soundtrack is a great way to instantly dip into the world of meditation without having to do any background reading. One of my favourite things to do is to play one of the guided meditation videos in this article on my phone. Take a deep breath and tense your toes and feet for a few seconds (3-4 seconds is fine), then exhale slowly and release the tension.
Take a deep breath and tighten your lower leg muscles, hold for a few seconds and then relax again with the exhale of breath. Finally you can tense your whole body, hold for a few seconds and slowly exhale whilst ensuring your whole body relaxes from the tension. Deep breathing is calming to do either on its own or along with other relaxation techniques for sleep.
Once you breathe in, hold your breath for 5 seconds, and then breathe out through your mouth for 5 seconds. Continue breathing in this way for 5 minutes, counting 5 seconds as you breathe in, holding for 5 seconds and exhaling for 5 seconds every time.
The method was pioneered by Dr Andrew Weil, who does warn that it takes a couple of months to master the technique and you have to be careful how long you practice it for each time. What was clear from the poll then is that a clear majority of people felt they can’t sleep because of thinking and worrying about many different things.


HI I have been having trouble sleeping for six months plus, I have anxiety and have tried listening to calming meditations in bed but nothing seems to work.
I think that the breathing technique is a good choice for you, as it might help to distract your attention away from listening to your hear beat.
I have had trouble sleeping recently, get to sleep okay often but wake up anytime between 12 and 3am and can’t get back to sleep. I have trouble getting to sleep in part to stress, but always because I’m really sensitive to bass that my neighbours play EVERY NIGHT. Thanks for your comment, and I can completely understand how difficult it is to sleep with noise. Thanks for your comment, and I can empathize with having problems sleeping because of a busy mind.
So even if you do wake up in the night, you can just lie quietly and focus on breathing in for four seconds, hold for a second or two, then breathe out for four.
I have been expreiencing plenty of sleepless nights because of horror movies… it may sound really stupid haha. When I get the hypnic jerk I see an evil face in my head and sometimes the bad ones is when my whole body pulses, feels tingly and 2 nights ago there was a really bad one and it made my heart beat faster for a whole day. We all know that getting enough sleep is extremely important to both our mental and physical health, but sometimes falling asleep can be a real challenge!
Look for a guided meditation CD or file that has good reviews, or comes from a reputable source, such as MIT Medical, which provides a number of audio file downloads designed to help you fall asleep. Be sure to set the device's sleep mode or power saver settings so that the device will turn itself off after the recording has finished. It is not advisable to use headphones for a guided sleep meditation, since ideally you will fall asleep before the recording is over, and you don't want to get tangled up in the cords in the night.
When using meditation to get to sleep, it is important not to focus on falling asleep as the end goal, but to concentrate on the process of meditation. If your meditation is disturbed by a noisy sleeping environment, consider downloading a white noise sound file to play next to your bed. Enter your name & email address to get instant online access to the Omharmonics free meditation download. Very few people are sleeping well, so when you have not slept well in the night you are a little tired during the day. Time is not much of a question – you can sleep for eight hours, and if it is not deep you will feel hungry for sleep, starved – depth is the question. Every night before you go to sleep do a small technique, and that will help tremendously. However this meditation will help if you are just worrying about something and it is causing you to lose sleep. This will relax the conscious so deeply.Fifteen minutes – and you then just simply lie down and go to sleep. I suggest having a quick listen to each one to decide whether the voice and style suit you before actually using it to help you sleep. Personally, I find it helpful to do once I’m in bed and sometimes follow it with a meditation exercise if I feel I need to spend more time relaxing. I have a new and highly stressful job and I keep waking up at 3 AM with restless dreams and not being able to get back to sleep. What should I do I tried everything but until now it seems that sleepless night became my nightly routine. I definitely found that my sleep improved once I became aware of this and ensured that my house is spotless, that I don’t have any kind of bed furniture which is fabric and hard to clean, and used anti-allergenic pillow cases. My personal bedtime routine involves reading a paper book in bed, and only turning off the light and going to sleep when I notice that my eyes are drooping and I can’t actually read any more.


If you always wake up in the middle of the night you might find it helpful to read this article about sleep maintenance insomnia. I like breathing exercises for that, as attention it takes to concentrate on your breathing is sometimes all it takes to get rid of the annoying thoughts. In guided meditation, you listen to an audio track of a person reading meditation instructions to you, and simply follow along with your thoughts. There are many free guided meditations for sleep available on the internet as downloadable audio files, podcasts, and YouTube videos.
Get ready to sleep, and set up the device you will be using to play the guided meditation next to your bed. Progressive muscle relaxation is a meditation technique in which you systematically tense and relax different muscle groups in your body to promote awareness of your body, and an allover state of relaxation.[3] Progressive relaxation can be used day or night for general relaxation, but is especially helpful for promoting sleep at night. During mindfulness meditation, you will pay focused and intentional attention to the way you are feeling, in order to relax the body and mind. Begin your meditation by taking 5 long breaths, in through your nose, and out through your mouth. Beginning with the toes of your left foot, think about each part of your body for a moment, and give it permission to "switch off" or "go to sleep." Travel from your toes, up your leg, to your waist, then repeat with the other leg. Sleep will generally follow, but worrying about sleep will distract you from the process, and can ultimately keep you awake longer. You can meditate during the day and at night, with different intentions, both of which will help you get a good night’s sleep. Several studies show that regular meditation practice, either alone or as a part of Yoga practice, results in higher blood levels of melatonin, an important regulator of sleep. I sometimes just keep doing the exercise until I fall asleep or feel so sleepy that I know I’ll drift off soon enough. It worked and only couple of nights in this two month where i was not able to sleep or just fallen into a situation between awake and sleep condition. I know it’s not easy to stop taking those kind of powerful medications, so well done for being brave enough to do so after so long of taking them. It’s also very natural that it makes you stressed, which then also stops you sleeping. There are many different styles of meditation that work to promote sleep, and studies have shown that they are all quite effective. This is an excellent introduction to meditation for those who have never done it before and don't know where to start. Just remember that your body wants to sleep as much as you do, and that it will eventually happen. Whether it’s a daytime or evening meditation, use the Omharmonics meditation audio as your point of focus. I find if I sleep at night on my days off I sleep a little more but if I cant sleep during the day when I get home it effects the sleep that night.
For the noise issue, you could have a look at my article about blocking out noise at night. With your mind free from worry and stress, you will NOT sleep like a baby – you know, up all night crying – you will sleep like the peaceful, happy person you are!



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