5 Conscious Meditation Exercises For Better Sleep

Conscious meditation is a technique that has become integrated into Western medicine and psychology in recent years.

One of the basic exercises of conscious meditation is to pay attention to the breath and listen to the noises around us, but without trying to identify or filter them.

Mindful meditation is a technique that has become integrated into Western medicine and psychology in recent years.

Explanation

It is used to reduce stress, increase self-awareness and reduce symptoms derived from stress, both physical and psychological.

We achieve all of this through simple exercises to  pay conscious and full attention to the experiences of each moment, from interest, curiosity and acceptance.

Among the benefits of mindful meditation, we find getting a good night’s sleep, as it optimizes the quality of rest in adults who suffer from certain types of moderate sleep disorders.

Through conscious meditation, we establish a program that will modify the routines before bedtime in order to get better sleep.

You have to be able to take time for yourself. There are people who are so stressed that they cannot take 5 minutes a day and for whom it is difficult to connect with their interior.

However, taking 10, 15 or 20 minutes a day for our well-being is not a big deal.

Take it into account and put it into practice in your daily routine with these simple recommendations.

And when it comes to practicing mindful meditation, what is important, regardless of the techniques used, is to adopt the right attitude.

One that promotes attention to the present moment, without judging, and with compassion towards oneself and towards others.

It is only in this way that we will come to understand what is happening in our hearts and in our surroundings.

In addition, we will have the ability to discover automatisms and we will be able to promote integral development.

1. Breathing is the key

Learning to breathe properly is one of the keys to achieving fullness.

For this, you can look for some breathing techniques.

• You will learn how to practice five minutes of deep or full breathing and you will see the big difference in the quality of sleep before and after.

2. Do what makes you feel good

Knowing well and knowing what you can do to feel better and completely relaxed is fundamental.

• Listening to a song, watching a video, closing your eyes, remembering a happy time, walking a little to get a little exercise.
• There are many things we can do to distract ourselves and we don’t need to invest too much time.

Simply what is necessary to give a new perspective to our feelings will be enough for us to relax.

3. Do a body scan

With this simple exercise,  you will come into contact with the experience of your body as it is, without judging, rejecting unpleasant sensations or becoming attached to pleasurable sensations.

This exercise is also referred to as the body exploration or the body scan . To achieve it, it is necessary to sit down conveniently.

• It will be enough to keep your back straight, although it is also possible to do this lying down.
• Then close your eyes, pay attention to your breathing, and walk around your body.
• You will notice the difference very quickly.

4. Do it in the morning

To start the day away from everyday stress, it is necessary to sit in a quiet place, turn off the TV, and find yourself in silence. You should also keep your phone away from you. You must not be distracted.

• When you are ready to eat breakfast, try to focus your attention on the flavors, the smells, the feel of the food or the drink… Smell them!
• In this way, you will be attentive to the present moment, and you will see the difference. Practicing a little mindful meditation in the morning will help you a lot.

5. Pay attention to the sounds that are occurring at this time.

It is about paying conscious attention to the sounds around us and staying in tune.

To hear them as they are, without trying to identify them, without judging them pleasant or unpleasant or thinking of them.

Without any effort, we observe the sounds and we put aside other external perceptions.

Upon noticing a distraction, we observe what caught our attention and return to listening to new sounds.

We rely exclusively on the breathing of this moment. It is an exercise par excellence of conscious meditation.