This form of relaxation is suitable for everyone. After a busy day, chances are you have trouble fully relaxing before going to bed. Some people suffer from insomnia and would like to let things go. You don’t need much: just a place to meditate and you need to practice getting into a situation of total peace. Meditation is a suitable way to relax before going to sleep. How does it work and to what extent do you relax?
After a busy day
Especially if you lead a busy life and have a head full of information, you can benefit from meditation in the evening to relax both your mind and body. Let all the things that are racing through your head slide away and get back in touch with yourself. Anyone can do it, whether you’re a director or a full-time mom. See it as a moment for yourself.
For sleeping problems
If you can’t turn off the switch in the evening and are afraid of a sleepless night in advance, meditation is an excellent way to let go of everyday worries and realize what is really important. By meditating regularly, the stress hormone and lactic acid levels in your blood will decrease, making room for relaxation. It can even lower your blood pressure due to a tense lifestyle.
What do you need?
You don’t need much to meditate: just a blanket and mat, and comfortable clothing. You can turn on relaxing music to help you unwind. Lie on the floor with your back straight or sit upright on a chair and close your eyes. Make sure you are sitting or lying comfortably and don’t worry too much about your posture. You can also sit cross-legged or in the (half) lotus position if you are more flexible. Keep your back straight and your head slightly forward. Keep your mouth loosely closed.
Take a deep breath all the way to your belly button. As you exhale, let go of all negative energy and let the tension of the day slide away. With each breath you relax a little more. In this way, the brain waves decrease and if you do it right, you enter a situation similar to the first stage of sleep. The more you practice, the better you will be able to reach the stage of total rest. Try to meditate for fifteen to twenty minutes twice a day. It is best to do this before breakfast and once in the evening.
Which meditation suits you?
There are different ways to meditate, but they are all based on the same principle: focusing your thoughts on one image, word or abstract idea. The three main methods of meditation are mentioned.
You repeat a mantra out loud or in mind during the meditation. You can take a course for this, but you can also use a word yourself that has a calming effect on you.
For example, it could be beach, “peace” or dream. By continuously concentrating on this, you can make distracting thoughts disappear and you will increasingly relax. You reach a passive status in which thoughts, images and feelings pass through your consciousness almost unnoticed.
Mindful meditation or contemplation
You let all the feelings and thoughts run through your head, but you don’t respond to them. This way you can let go of worries about your work, children and relationship. In a similar way you can go through your entire body: you keep thinking about different body parts and work your body from head to toes. When you relax the part of the body you are focusing on, you also release some of the tension. Performing a body scan in this way can also help combat pain such as cramps and restless leg syndrome. For optimal results, you should continue the exercise for about 45 minutes.
With this form of meditation you concentrate on breathing in and out. Let all thoughts disappear from your mind. By focusing only on breathing, you create space in your head, allowing you to completely relax.
Meditate at home
You can simply do this at home. For some forms of meditation you may need lessons, but there are also ways to do this at home, simply by practicing, or through books, DVDs or a course.
I do not have time
Especially when you are busy, you need meditation more. You’ll be surprised how much time you waste worrying about useless things. And worrying about something without doing anything about it also costs time and energy. Meditation can improve sleep, making you feel more alert. Make it a habit to meditate daily. If it doesn’t work out, that’s fine. If you really don’t have time, you can do a short meditation of a few minutes. Close your eyes for a few minutes and sit up straight. Let your mind wander for a moment and focus on your breathing.