Effective meditation before sleeping

Built-up stress neither helps you fall asleep nor makes life easier. If you want to invest in effective sleep and peaceful thoughts, it makes sense to practice meditation and relaxation techniques. These have a positive effect on our nervous system and the level of stress hormones. Everything you need and must do is in the following tips. You should adopt these and incorporate them into your daily routine before going to sleep. Effects guaranteed! 

For Beginners
Before you start, you should be aware that even the simplest meditation is one of the best methods to clear your mind, relax, and reach a state full of positive emotions. It will also help you come into harmony with yourself, your beliefs, and your body. It is a tool that gives you deep insight into your person and helps to work through certain deficits. Once you have become familiar with various techniques, you will learn to prevent tension. If the following methods cause difficulties and do not bring the desired relaxation, you can incorporate a weighted blanket into the program. Cortisol levels can decrease through its use, blood circulates more slowly, and your brain receives signals of safety, so it no longer has to remain in a defensive posture. Meditation succeeds much better under such conditions.

The Sieve Method
Lie down comfortably, close your eyes, and slip into the role of the observer. Observe your thoughts, but try not to focus on anything specific. Turn off conscious thinking and allow various thoughts to come. Just observe them – perceive, welcome, and accompany them until they disappear again. Remember that your thoughts do not represent actions but mere information about your attitude towards certain topics. Do not change unpleasant elements, accept the presentation, but do not follow them for too long. Be a careful observer, look at your thoughts, and imagine them slowly drifting away until they finally disappear completely. After a moment, you can also imagine wiping your thoughts away like a notification on your phone. Finally, you will feel that your mind is less blocked by endless thoughts once you stop following them. They will lessen until they eventually disappear completely. Then a pleasant feeling of emptiness will follow. It will cleanse your mind, make it lighter, and create space for new things. You will fall asleep shortly after entering this state. If you suffer from sleep problems, repeat this exercise until you succeed. Slow approach and learning will enable you to achieve this effect.

The distribution method
This technique will turn you into a package delivery manager responsible for ensuring that the products reach their destination. Your products here are joy and positive energy, which you can freely distribute. You decide who receives a portion of these goods. But first, you need to focus on three thoughts:

• Desire for happiness and contentment in life,
• Desire for self-love
• Desire for love for everything around you.

First, as the package manager of the distribution center, you need to think about yourself. A manager who already has everything also wants his employees to function fully. So distribute a portion of happiness, beautiful experiences, love, empathy, acceptance, and peaceful thoughts to yourself. Imagine that these resources are endless, so fill yourself with happiness as long as you need it. Visualize this process! Then think of the person closest to you and also fill his or her heart with these values. Think of every level and every "ingredient" that the person will receive from you. Don't forget the people who are neutral to you, e.g., bus drivers, salespeople, waiters. Also fill them with the goods from your distribution center, and over time you will have much more patience for your counterpart.

The scanning method
Experienced stress is not only anchored in our mind. Our body is a network of connected vessels, so we can also perceive tension in our neck, back, or heart. Our hair also becomes more vulnerable, starts to fall out, and our skin becomes more sensitive. That's why you can end or begin your evening meditation with a scan. While lying down, focus on the feeling of each body part. Scan your toes, knees, hips, ribs, etc., as precisely as possible. After a while, you will notice how tense you are and how much your muscles have had to work in the last hours. Try to relax. After this phase, you can focus on even more precise sensations. Listen to yourself and recognize – am I hungry, thirsty? What signals is your body sending? During meditation, you can also change your emotional state. If you are nervous, try to imagine how your body becomes peaceful and gains harmony. The tension slowly falls, and your muscles gradually relax. Imagine it and focus on your sensations. After some time, you will feel how your body listens to you and faithfully helps you.