Calming MANTRA MEDITATION
The mantra meditation technique is one of the best calming techniques as declared by the mayo clinic. In this meditation technique, you need to repeat a calming word or mantra in silence (mentally).
Repeating this calming word or mantra helps you to overcome the busy thoughts and calm your body and mind. According to the Mayo Clinic, transcendental meditation is a particular type of calming mantra meditation that is effective for relaxation.
The mindful meditation is recommended by the mayo clinic for calming the mind. During mindful meditation, the aim is to be aware of the surrounding. In this technique, your focus is on what you are observing around you at the exact moment, this even includes the sensation of breathing or the feeling of your feet touching the floor. This exercise helps you to restrict your thoughts to wander. The mindful meditation technique can be performed anywhere and while performing your daily chores like walking and dishwashing.
PROGRESSIVE MUSCLE RELAXATION
The Arthritis Foundation declares Progressive Muscle Relaxation as a simple but effective technique for calming the mind and body. In progressive muscle relaxation, you squeeze and release your muscles alternatively. You start the process from your feet and move up gradually or you can start from the head and move down gradually. You squeeze your muscles for five to ten seconds and then release them. The best posture for this technique would be sitting down or lying in a comfortable position.
Visualization is a mediation technique that eases your stress and calms your mind. As Shakti Gawain said, “Use the Power of Your Imagination to Create What You Want in Your Life.” In Creative Visualization. According to Gawain, with visualization if you constantly keep your mind to an idea and feed it your positive energy, it will come to life.
This meditation technique can help you improve your life including your house and your job.
Gawain has instructed in her book that the visualization needs you to just focus on whatever is bothering you, visualize yourself calm, healthy and relaxed, and it will ultimately become reality.
In addition to this, Gawain says that although visualization works great as a healing and relaxing technique, sometimes the addition of other techniques can result in positive healing.
This exercise is a mixture of meditation, relaxation, breathing exercises and physical movement to maintain and restore balance in your life. Qi gong (CHEE-GUNG) is a traditional Chinese practice for mind and body relaxation.
Tai Chi is a mild form of Chinese Martial arts. In this technique, you practice a series of movements and postures at your own pace deliberately while keeping breathing exercises.
It is a simple and natural meditation technique. In this type of meditation, you repeat a self-made calming word, phrase or even a sound in a particular way. This practice enables you to get into a peaceful state of mind with a relaxed body, without putting in a lot of effort.
Yoga is about performing a set of particular postures and controlled breathing exercises to obtain a flexible body and peace of mind. Your focus during the exercise should be on the balance and concentration rather than your bust day.
Calming Meditation relaxation sleep
Callming meditation in a state of utter deep relaxation, you are consumed by the intense feeling of restfulness, relief, and peace. drifting deeper and deeper into sleep.
The sound of the waves envelops you calmer and calmer. In the darkness of your eyelids, a tunnel can be seen, which will send yours further into relaxation.
It may be the sound of the gentle waves playing with your subconscious but you see a water tunnel. A gentle vortex ushering you. As you enter the vortex you can only relax more.
imagination before sleep|5 MINUTE Calming Meditation
Reaching the end of the water tunnel, you find yourself safely breathing underwater in the ocean you were just sleeping by.
You are safe and your subconscious feeds your imagination with this wonderous feeling of freedom, swimming under the ocean.
Awareness of thoughts
As you are laid there, with all distractions far from you and your eyes closing down, ready for sleep. Your mind wanders through the events of the day, letting the thoughts and feelings pass through you without attachment.
As one thought lingers for a short time to make you aware of it, it passes by making way for more loose thoughts, until your mind is quiet.
let them pass without resistance to make way for the restful deep sleep that you deserve, you can navigate these thoughts more constructively when you awaken at the time of your choice with a fresh perspective.
Quiet calming music for sleep
As your mind quietens down from the internal chatter, a calm feeling of peace bestows you. Your mind sends a message of liberation to your joints, which helps ease your muscles into deflating.
Your feet and ankles flop, coming to rest in a natural position of relaxation, like feathers landing softly and settling safely. your legs are naturally attracted to the surface you are laid upon, like magnets feeling the heavy pull towards their inherent allure.
As they lay heavy, your hips, lower back, and stomach follow suit as if instructed to do so from the easy feeling of your legs and feet.
claim sleep Calming Meditation
As you lay claim to the sleep that you start to find, your upper chest loosens from the deeper breathing you receive as your lower body finds it’s natural settling position.
Feeling the gentle flow of your hypnotic breathing, with every inhalation and exhalation, you drift deeper into sleep.
From the relaxation transcending up your body, your neck and head finally relax into position, sending a wave down your body of pure tranquility.
Now that your whole body is loose and calm, this feeling extends to your facial muscles too. You can no longer open your eyes, as your eyelids have become heavy leaving you quite content as if locking yourself in with the peace that you have come to find.
There is not a frown in sight on your forehead as you go deeper.
Your cheeks relax and droop as your jaw gives the final sign of attending sleep by loosening. with your lips slightly ajar, your tongue pulls away from the roof of your mouth and it now becomes apparent that sleep is imminent.
fall deeply asleep & stay sleeping
You have had quite an outing and now it is time to return to shore but staying deeply asleep. The vortex returns to place you back on dry land.
Instead of placing you on the beach where you lay, it transports you to a cottage just behind the beachside. You are now comfortably in bed, wrapped up warm with an open fire crackling with comfort.
As you are laid down, the crackle of a homely fire is slowly aflame, keeping the air warm and snug. There is no light leaking in from anywhere and all you can hear is the relaxing cozy sounds of the occasional pop and hiss from the fire that radiates and nurtures your comfort more and more.
world of sleep|5 MINUTE Calming Meditation
Your blanket keeps in the wealth and serenity of your body heat to reassure you that you are ready for sleep. Having had some adventures today from the experience of real-life it is now time wander off into your own world of sleep.
Any ideas and thoughts can be left and you can pick them back up tomorrow as they do not require your attention right now.
As you close your eyes, it is as if you are closing a door to any thoughts or worries you may have. With your eyes closed, some thoughts may be lingering outside the imaginary door and will soon scatter, leaving you with relaxed shoulders and a sense of peace.
Anything that needs your attention can be dealt with when you are ready after you awaken. With the door to your mind closed off, for now, imagine that your eyes are locked shut, feeling safe, relaxed and sleepy.
The fire is a few feet from the bottom of your bed and you now start to absorb the healing warmth in your feet, loosening them and massaging them softly into a lighter state.
This feeling emanates to your ankles, where the joint place your feet into a restful position. Rising to your calves and knees, the pleasure and kindness of the sleepy warm feeling are welcomed with your legs unwinding down.
stages of sleep
That contented feeling envelops your thighs, like a photograph being developed slowly in its a safe environment. Your, hips, lower back, and stomach area now descends into comfort as they synchronize with your lower body.
The quality of peacefulness is signaled by your breathing, with wider and deeper breaths, your chest and shoulders submit and surrender.
Your neck and head roll more into the exquisite pillow, like a cradle, holding your head in the most relaxed state. With every breath you inhale and exhale, it relaxes you further, sending a wave of relaxation down your whole body.
The fire will keep you warm as you sleep and will go out on its own accord. when you awaken at the time of your choice, you will feel invigorated and rested from a good night’s sleep.
Guided breathing meditation for sleep
Hey Awesome ones, you know those days where you really need some calmness, some relaxation, maybe you just want to meditate.
What Bill and I did was we took our favorite footage from nature, from sunsets, there are even some swans. It’s less than 5 minutes. It could be your go-to video that you want anytime that you need it and we made it just for you for those days where you just want to relax… enjoy.
This is a bedtime ritual you may follow every night if you wish. It walks you through preparing for sleep. It’s best to view this on a tablet or cellphone that you can easily set aside.
A good night sleep tight
You may stop and start the video at any time. In case you fall asleep, keep the volume low and turn autoplay to off. Goodnight. It’s time to sleep. Let’s prepare for a good rest.
Before we do, take out your notebook, and make a list of anything that might keep you awake tonight.
Write down things that you need to remember for tomorrow. Write down anything that is bothering you. If you have any ideas for ways to fix what is bothering you, write these down as well.
Write down any problems you need solving. And, if any come to mind, write your ideas for ways to solve these problems. Get these out of your mind and onto the paper so your brain won’t have to keep thinking of them overnight.
Put them down to look at tomorrow. Lastly, write down anything that you feel thankful or grateful for today. Be as specific as you’d like.
sleep space Calming Meditation
Now, close your notebook. And close these out of your thoughts. You will think about them tomorrow. Now, it’s time to look at your sleep space.
Your bed must be clear of any clutter. Your body needs room to stretch when you sleep. Only use your bed for sleeping. Try not to use it for schoolwork, watching videos or talking to friends.
Now, look at what you are wearing. Is it comfortable? Make sure it is not tight, with any heavy buttons that might press into you as you sleep.
If you would like, now is the time to set your alarm for when you need to wake up. Let the alarm worry about what time you need to get up, instead of your brain.
If you think it’ll help you to sleep, put on some relaxing ambient noise, like white noise, fish tank sounds, spa music, or just turn on a fan.
5 4 3 2 1 senses meditation
Use a timer if you do not want it on all night. You are now ready to get into your bed. Turn off your light. Your eyes need darkness to sleep.
You will sleep longer and deeper if no light disturbs your eyes. If your clock is visible, decide not to look at it, or turn it away from you.
It’s easier to forget about time passing when it’s not staring you in the face. You didn’t take a nap today, so sleep will come easier.
If you did nap, don’t worry, all of these strategies will help you. Remember, it’s OK if you don’t sleep. Let go of any worries about sleeping or not sleeping.
Relax 5 4 3 2 1|5 MINUTE Calming Meditation
It’s enough just to relax and take a break from everything. Now, close your eyes and take a deep breath. Hold it for 1, 2, 3, 4. Now breathe out.
Do this three more times. Take a deep breath for 1, 2, 3, 4, and now breathe out for 1, 2, 3, 4. Take a deep breath.
Hold it for 1, 2, 3, 4. Now breathe out for 1, 2, 3, 4. If you wish, tighten and relax the muscles of your body, starting with your feet all the way up to your head.
This will help to make your body feel heavy and relaxed.5-minute-calming-meditation
Now, think of a peaceful place. Somewhere you feel comfortable and safe. It can be a memory or an invented place, as long as it is calming, relaxing and safe. Look around in this imaginary place.
What do you see? Are there colors? What can you feel? Is there a soft wind? Is it warm or cool? What do you smell?
Flowers? Mountain air? What do you hear? Your own breathing? Children playing? Birds? Are you eating anything? What does it taste like? Immerse yourself in the experience as if you are really there.
Now let your mind rest here for a while. Enjoy this peaceful place. Feel its safety. know its goodness. enjoy its strength.
Be sensitive to its love. Allow its peace and goodness and strength and love to fill you. And sleep will come when it’s ready. Goodnight. Until tomorrow.5-minute-calming-meditation meditate into sleep