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3 Simple Meditations to Help You Fall Asleep

Do you have trouble falling asleep at night? If so, you're not alone. Millions of people suffer from insomnia every year.

Luckily, there are plenty of things you can do to help yourself fall asleep.

One great way to promote sleep is through meditation. There are many different types of meditation that can help you relax and fall asleep. Here are three simple meditations that can help you get a good night's sleep:

We hope that these techniques help you get the rest you need!

Meditation #1 Counting the Breath

In this mindfulness meditation, you will simply count your breaths. This is a great technique to use when you are struggling to fall asleep because it gives your mind something to "do" while you experience the calming coming and going of the breath.

Sit or lie down in a comfortable position. Close your eyes and focus on your breath. As you inhale, count "one." As you exhale, count "two." Continue counting up to 10. Once you’re done, start at the top and repeat. If you get lost, return to ‘one’.

You can also add a visual to the count if you’d like. For instance, visualize a new flower blossoming with each breath. Or see the numbers as you count.

Meditation #2 Body Scan

The first sleep meditation is the body scan. This technique helps you focus on different areas of your body and relax each muscle group.

Bring your awareness to each part of your body beginning with your head, and imagine it relaxing. For instance, as you bring your awareness to your eyes, say to yourself, “My eyes are now resting.” This relaxation meditation is a great precursor to all meditations, allowing you to be fully present. In this case, preparing you to sleep! Meditation

#3 Gratitude Count your blessings

Counting your blessings is a wonderful way to give thanks and to reflect on the good things in life. A gratitude practice can be used to promote a positive mood, hope, and resilience. As we experience positive emotions such as gratitude, loving-kindness, and compassion, our awareness broadens and our creativity and problem-solving capacities blossom, and we become more effective in whatever we choose to do.

Simplify by recognizing one blessing that occurred to you that day, or something you are grateful for. Reflect on this blessing or positive thing. It can be big or small. Really take it in.

There is so much to feel grateful for at this moment now. Allow gratitude to fill your heart and mind, uplifting your spirit

We hope you find these three sleep meditations helpful in getting the rest you need. Yoga Therapy can also be a great way to break through patterns of insomnia and work to establish a nighttime routine that is effective just for you in transitioning to rest. If you have any questions about this practice or yoga therapy, please don't hesitate to reach out to us!

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