Meditation: Turn your thoughts off

November 26, 2021

meditation

Do you know that almost we all have those nights when we can’t stop thinking about something? It can be difficult to fall asleep if shattering and anxiety-inducing thoughts keep going through your mind. For example its 1 a.m., and you’re still thinking how much longer it will take for you to get sleep. Sometime this may turn into a situation beyond your control, but in fact it isn’t. This blog post will guide you briefly about some of the strategies for self-hypnosis for having a deep sleep and will explains how you can do it.

Hypnosis meditation: Clearing your mind for Deep sleep

Have you heard about hypnosis meditation? If not then this blog is going to explain use of meditation for taking a sound sleep.

What is deep sleep?

Slow wave sleep, is often known as deep sleep. It is the third stage of the sleep cycle. During this stage, an EEG will show harmonized low-frequency activity. Human health, as well as memory consolidation, requires slow wave sleep. This stage of sleep has been linked to the development of numerous neurological disorders, because as you get old you start taking less deep sleep.

Why do we over think at bedtime?

Over thinking at night is primarily occurring due to the brain’s processing of what has happened during the day. We don’t get the proper spaces to think about our actions throughout the day because of our busy routine. We fail to evaluate what is happening around us and why. When we’re in bed, it’s sometimes the only time we find to think calmly. You will find lots of people claiming that as soon as they go into bed, all of their thoughts begin to swirl around in their heads like a snowstorm, and they suddenly remember all of the things they should have done.

Some of the other reasons of over thinking are

Various physical and mental health disorders, such as pain syndromes, neurological conditions, and neurotransmitter changes, can all contribute to sleep disruption. Stress, a poor work-life balance, shift work, and interpersonal issues are all examples of life events that might aggravate this situation.

However poor sleeping problem may refer to primary insomnia when there are no health concerns associated with your poor sleeping pattern. Secondary insomnia, on the other hand, occurs as a result or symptom of another health problem.

What people do to cope with their sleeping situation?

Here are some strategies that people use to solve this issue.

Self-treatment

Many people used drugs and natural supplements, such as melatonin, valerian, and tryptophan to treat sleep disturbances.

Take professional help

Some people seek help from medical professionals, such as doctors and psychiatrists. Pharmacological therapies are normally used by doctors to treat sleep disorders. Sedative-hypnotic drugs, sometimes known as sleeping pills, are, however, not without risk. Long-term use of these medicines can lead to addiction, drowsiness during the day, nausea, tiredness, confusion, and memory issues.

Hypnosis

Hypnosis is a trance-like state in which you experience deep relaxation, improved suggestibility, and increase your concentration. It’s a kind of hypnotherapy, a natural, research-backed technique for reducing alertness and promoting relaxation. In the case of insomnia, hypnosis can be used to relax you and encourage the onset of sleep as well as extended sleeping hours, allowing you to sleep better.

To bring a trance-like state, verbal cues and guided imagery are typically in use, during which you will experience deep relaxation and drift off to a more peaceful sleep. It’s like a more potent guided meditation that’s designed to help you sleep better.

Self Hypnosis to achieve deep sleep

The ability to focus on something is an amazing skill to have, and it is the basis for sleep self-hypnosis. You can do this by following these steps.

Stage 1: Preparation- Clear your mind

Part A: First of all you need to be comfortable before you start to fall asleep so that your attention is not focused on your surroundings. You need to wear loose- fitted comfortable clothing as you get ready for bed. Keep in mind cloths that are tight can be distracting or uncomfortable. Next, select a relaxing area, where no one is going to disturb you.

Now sit in a comfortable position, such as sitting cross-legged on a couch cushion, if you aren’t quite ready to go to bed yet. If you’re lying in bed, choose the position that seems most comfortable to you. Make sure you’re in the position that feels the most relaxed. It’s the first step toward total relaxation of the mind and body.

Part B: For this meditation you also need to prepare your surroundings. When it’s dark, your body is most prepared to sleep. This is due to the fact that melatonin, a natural sleep hormone, is created when you are in the dark. Turn off any bright lights as you get ready for bed. Distractions such as TVs, mobile devices, phones, and computer screens should be avoided. This not only aids in the creation of melatonin, but it also aids in the relaxation of your eyes and mind.

Part C: Before going to bed, you need to engage in some calming activities. Doing a relaxing activity before bed is one of the best ways to clear your mind and prepare for sleep. Reading, meditating, and performing word puzzles are examples of these activities. These activities might help you focus your thoughts and unwind from the stresses of the day. Instead of focusing on the characters in your book or the next crossword problem, you can concentrate on something else.

Stage 2: Self Hypnosis- Help yourself

Part A: In this step you will allow your mind to think about you. Self-hypnosis can assist you in falling asleep. This is a strategy of calming yourself to sleep by focusing on yourself, your breathing, and your internal mental processes. Begin with relaxing your body, but don’t stress about turning off your mind. Allow your ideas to pass you by like a conveyor belt acknowledges them, and then let them go.

Trying to keep your ideas down is a lot like trying to keep a beach ball underwater—the harder you try, the more they’ll try to rise up. Allowing them to float away will surely help you.

Part B:  This part include relaxation with time, it means tension in your body should be released slowly. For this purpose you need to begin with your toes and work your way up to the crown of head. Move or flex each toe to get a sense of how they feel when they’re active. Now relax your toes and let go of any stress. Make your toes and feet go limp without exerting any force or energy.

You need to repeat this procedure for your remaining body, tensing and then releasing tension in every muscle. Focus on your feet, ankles, lower legs, knees, higher legs, hips, back, front, shoulders, fingers, hands, lower arms, elbows, upper arms, and neck, back of the head, jaw, face, lips, eyes, and ears as you move your way up your body. This is known as gradual relaxation, and it is very helpful.

Part C: Keep your attention on your breathing. You can begin your breathing exercises once your body is relaxed.

  • Close your eyes completely.
  • Take long, deep breaths in.
  • Slowly exhale and feel the air leave your lungs.
  • Now pay your attention to chest and how your breaths leave your body.
  • Allow your thoughts to focus just on your breath as it enters and exits your lungs gently.
  • Relax your jaw muscles by opening your mouth.
  •  Don’t try to hold your breath. Allow yourself to breathe naturally, smoothly, and comfortably.
  • As the air flows in and out with each breath, feel your body relax into the mattress.

The feelings of hypnosis should be comparable to deep meditation, which include a sense of being detached from the physical body, without the sense of time, and a feeling of being overwhelmed.

Part D:  After that, visualize yourself relaxing. Start the phase of sleep when you’ve relaxed your body and gotten your breathing under control. Now imagine the most peaceful setting or scenario to perform this. This may be a beach in the middle of summer, a beautiful day on the golf course, a warm fire in the mountains, or a hammock on your childhood home’s back porch.

Make a note in mind about how it feels, smells, or sounds. The more detailed your drawing, the calmer you will feel. You need to create complete scene like what you’ll be doing there, including who else might be there, what food you’ll eat, what sounds you’ll hear, and any other things that you could notice about the location’s atmosphere.

Part E: When it comes to choosing a mantra, you might be one of those persons who have trouble in visualizing a calm environment when you want to relax. That isn’t a problem because picking a mantra works in the same manner that visualizing a specific scene does. If you choose mantras like peaceful sleep or lovely sleep, you can say them after each exhale, making it easier to fall asleep.

Tips

Here are some tips for your help.

Listen to audio recordings

With all types of training, home practice is also important. You can use audio recordings, web resources, and various digital health applications to accomplish this. Online apps have become a great tool for sleep self-hypnosis in recent years. You can even make a recording of yourself.

Do some practice

These actions, while seemingly simple, will not work overnight. It may take some time to get used to the relaxation techniques, so don’t be discouraged if they don’t work right away. Over time, you’ll get better at it. The more you think about your resting spot, the more likely it is to become a reality.

Stage 3: Maintain good sleep hygiene:

  • You need to stick to a regular sleep and wake schedule.
  • Get up as early as you need to and go to bed at fix hour so you can get a good night’s sleep.
  • Establish a soothing nighttime routine.
  • Take fewer naps in the afternoon.
  • Exercise on a regular basis.
  •  Before going to bed, avoid bright light and computer/TV use.

Conclusion

Because the brain is so open to new ideas, it will be simple to self-hypnotize yourself to sleep simply by making suggestions to it. It will ultimately obey your orders, allowing you to fast fall asleep.