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08.09.2013

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Meet Lojjik, a college student and wikiHow Admin and Booster, who has been active in the community for over 8 years. 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. 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. Meet Daniel, a wikiHow author, editor, and Admin from Belgium who has been involved in the community for over 2 years. You can't meditate, with some noise going around, unless you want to, but you can't relax as much.


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.


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. Take your time with this step and don't become concerned by the flood of thoughts that may occur, just take a few moments to observe them and let them rush by. Mentally scan your body from head to toe, thinking about areas of tension, and intentionally tensing and then relaxing them, as you might do in a progressive muscle relaxation exercise.



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