How to Meditate for a Peaceful Sleep

Do you often find yourself lying in bed, tossing and turning, trying to fall asleep, but just can’t seem to do it? If yes, then you are not alone. Millions of people across the globe struggle to get quality sleep. While there could be many reasons behind this issue, one of the most common causes is an overactive mind. Your thoughts keep racing, and you can’t seem to quiet them down. This is where meditation comes in handy. The practice of meditation can help your mind to calm down, relax your body, and bring you into a state of deep relaxation, making it easier to fall asleep and stay asleep throughout the night.


If you haven’t tried meditating before, it may seem overwhelming at first. But, don’t worry, we’re here to guide you through the process. This blog post is an all-encompassing guide on how to meditate for a peaceful sleep. Follow these simple steps to enjoy a sound and rejuvenating sleep.


1. Set the Environment:

Before you sit down to meditate, it’s essential to set up a calming environment to help you relax and sleep better. Find a quiet place where you can meditate without any disturbance. Dim the lights or turn them off completely. If you live in a noisy environment, try using earplugs or noise-cancelling headphones to drown out the external noise. You could also play instrumental music or nature sounds to help you relax.


2. Practise Deep Breathing:

Once you’ve found a calm environment, sit down in a comfortable position and start with deep breathing. Close your eyes, inhale deeply through your nose, and exhale slowly through your mouth. Imagine the air filling your lungs and then leaving your body, taking away all the stress and tension with it. Repeat this process for a few minutes, and allow your breathing to become slower and more relaxed.


3. Focus on a Mantra:

Using a mantra can help to focus your mind, reduce the chatter, and bring a sense of calm. Choose a calming phrase or word that resonates with you, and repeat it softly to yourself during your meditation practice. Allow your thoughts to drift away as you focus on the mantra.


4. Visualise Peaceful Scenery:

Visualisation is a powerful tool that can help you relax and drift off to sleep. During your practice, visualise yourself in a beautiful and peaceful place, such as a beach or a forest. Allow your mind to create a vivid image of the scenery around you. Focus on the sights, sounds, smells, and sensations of that place. Immerse yourself in this peaceful environment and let it relax you.


5. End Your Practice:

Once you’ve completed your meditation, give yourself a few minutes to ease back into your everyday life. Take a few deep breaths, become aware of your surroundings, and stretch your body. Then, get into your bed and let yourself fall into a deep and peaceful sleep.


Improving your sleep quality with meditation requires dedication and practice. But, it’s an easy and cost-effective way to reduce stress, anxiety, and promote relaxation. By following these simple steps, you will be able to meditate yourself into a serene and rejuvenating sleep. Give yourself some time, be consistent, and experience the difference it can make to your sleep hygiene. With this guide, you’ll be well on your way to blissful deep sleep in no time.


Want to know more? Discover more about the benefits of scientific mindfulness meditation for sleep in Dr. Elise Bialylew’s book The Happiness Plan 💛


"If we wish to be healthy, happy and clear-minded, we need to upgrade our “inner technology”of attention to meet the demands of our increasingly complex world. That's where mindfulness comes in.."




Elise Bialylew is the author of the bestselling book, The Happiness Plan, and founder of Mindful in May, the world’s largest online global mindfulness fundraising campaign.

A doctor trained in psychiatry, turned social entrepreneur and mindfulness expert, she’s passionate about supporting individuals and organisations to develop inner tools for greater wellbeing and flourishing, and offers workshops and training at The Mind Life Project.

Her work has been featured in the Huffington Post, New York Times and on Australian Television. She was recently recognised by the Australian Financial Review as a 2019 AFR Women of Influence.

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