9 Mindfulness and Meditation Techniques for Insomnia Relief

Insomnia is a common sleeping disorder that can affect your daily life. It can lead to fatigue, attention problems, and irritability. But what’s the solution to insomnia?

The best mindfulness and meditation techniques for insomnia relief include deep breathing, guided imagery, Yoga Nidra, etc. You can practice all of these right at home before bed!

How to perform the meditations and calming exercises? Keep reading to find out!

9 Best Techniques for Insomnia Relief

If you’re someone with a busy schedule, suffering from insomnia is quite normal. Overcoming sleep challenges as a new mom is the most difficult thing to do.

But don’t worry! We have a list of the best mindfulness and meditation techniques for insomnia relief –

Deep Breathing

This slows down your breath and creates a relaxation response in your body.  Now you can have a steady heart rate, normal blood pressure, and a calm nervous system!

Steps

• Sit or lie down comfortably on the floor.
• Deeply inhale through your nose and count to four.
• Now hold your breath till the count of four.
• Finally, slowly breathe out through your mouth counting to six
• You can do this exercise for a few minutes.

Body Scan Meditation

Body scan meditation is a peaceful inner journey. This helps you connect with your body and release physical and emotional tension.

What if your mind drifts apart? Imagine a healing energy in your body and bring it back!

Steps

• Lie down comfortably and focus your attention on your toes.
• Notice any sensations without judgment.
• Slowly move your attention to your feet, ankles, calves, and so on.
• Do this until you reach the top of your head.

Progressive Muscle Relaxation (PMR)

PMR helps to release physical tension and relaxes your muscles. Want better results? Combine this technique with deep breathing!

Steps

• Start stretching your feet. Tense the muscles for a few seconds and slowly release.
• Now start moving up your body. Tense and release each muscle group until you reach your head.
• Pay attention to the difference between tension and relaxation.

Mindfulness Meditation

Mindfulness is about being fully present. It helps to quiet the mind and reduce stress.

Having trouble focusing? You can chant a mantra or word to hold your attention. Keep trying different positions to find the most comfortable one for you!

Steps

• Sit comfortably and keep your back straight.
• Focus on your breath and notice every sensation. Don’t get carried away by thoughts!
• If your mind wanders, gently bring it back to your breath.

Gratitude Meditation

Are you someone who’s always stressed about the shortcomings in life? Try this exercise!

Gratitude meditation shifts your focus from what’s lacking to what you have. This creates a sense of contentment and well-being. Now you can move on with a positive mindset!

Steps

• Spend a few minutes every day thinking about things you’re grateful for.
• This can be anything from your health to a simple cup of coffee!
• You can use a ‘Gratitude Journal’ to keep track of every positive feeling.
• Do this every night before bed for a calming sleep.

Yoga Nidra

Yoga Nidra is a guided relaxation technique. It can create a state of deep relaxation which is often called “yogic sleep.”

Here you have to systematically relax your body and mind.

Steps

• Make sure you have a quiet and comfortable environment first.
• You can listen to a guided Yoga Nidra recording. The guide will lead you through a series of visualizations and body scans.
• Use props like blankets and bolsters for support!

Loving-Kindness Meditation

Loving-kindness meditation creates feelings of warmth, care, and compassion towards yourself and others. This can reduce anxiety and promote inner peace.

Steps

• Focus on sending loving-kindness to yourself.
• Now, extend it to loved ones, acquaintances, and eventually all beings.
• You can use your imagination to send this love and warmth to others.
• Practice this regularly for a positive and loving mindset.

Mindfulness of Sleep

Instead of fighting sleep, mindfulness of sleep makes you accept the process. Slowly let go of frustration as you feel the calmness!

Steps

• Lie in bed and observe your thoughts and sensations. But don’t get caught up in them!
• Can’t fall asleep? Simply continue to observe your experience.
• Avoid looking at the clock and focus on your breathing.

Sound Meditation

Sound meditation means listening to calming sounds or music to help relax your mind and body.

Steps

• Select relaxing music or natural sounds. This can be rain, ocean waves, or forest ambiance.
• Can’t find the right music? Just use noise-cancellation headphones to block out external noise!
• Close your eyes and focus on the sounds. Allow them to soothe you.
• Listen for 10-20 minutes and slowly drift into relaxation.

Final Words

Want to have a healthy sleep cycle? Our mindfulness and meditation techniques for insomnia relief will surely work!

If you’re always stressed and anxious, try deep breathing and PMR. Worrying too much about life and career? We recommend Gratitude Meditation!

Remember, insomnia relief is a journey. So, be patient and practice the exercises every day!