3 Most Effective Healing Sleep Meditation Techniques

healing sleep meditation

Do you feel trouble while sleeping or so many thoughts hit your mind or feel asleep late at night? Well, you are not alone facing such types of problems, around 40 to 50 percent of adults worldwide frequently experience insomnia symptoms.

For many people, sleeping complexity is related to anxiety or stress, making it hard to fall asleep. Healing sleep meditation helps you sleep better. As a relaxation practice, it can calm the body and mind while enhancing inner peace. If you do it before bedtime, then it helps reduce insomnia and sleep issues by promoting overall calmness.

Read on to learn about the different types of healing sleep meditation and how to meditate for enhanced sleep.

How To Do Healing Sleep Meditation

A woman sitting on a chair

Meditation is an easy technique that can be done anytime, anywhere. Moreover, you don’t require special equipment. You only need a few minutes.

Here Are The Basic Steps Of Meditation:

A person lying on a bed
  1. Find a quiet place. Lie or sit down, depending on your comfort. Lying down is recommended at bedtime.
  2. Now close your eyes and start taking breaths slowly. Inhale and exhale deeply. Keep the focus on your breathing.
  3. If a thought hits your mind, just let it go and re-focus on your breathing.

As you try meditating, be patient with yourself. A meditation technique is just that practice. Do meditation for 3 to 5 minutes before bed. Day-by-day increases the time such as 10 to 15 minutes, although, it takes time to learn how to calm your mind.

How To Do Body Scan Meditation

  1. Take out all distractions from your bedroom, like your phone. Then lie down in a comfortable position.
  2. Close your eyes and breathe leisurely. Observe the weight of your body on the bed.
  3. Then focus on your face, soften your eyes, jaw, and facial muscles.
  4. Slowly move to your shoulders and neck. Relax them.
  5. Continue down your body; observe your arms and fingers. Continue to your back, feet, legs, stomach, and hips. Feel how each part feels.
  6. If your mind distracts, slowly move your focus back to your body. You can also repeat in the reverse direction, from feel to head.

How To Do Mindfulness Meditation

  1. Take out all distraction from your room, such as phone. Sit or lie down in your bed comfortably.
  2. Just focus on your breathing. Breathe in for 10 counts and then hold your breath for 10 counts. Breathe out for 10 counts. Repeat at least 5 times.
  3. Breathe in and tense your body. Stop and breathe out. Repeat 5 times.
  4. Notice your breath, and if your body part feels tight, relax it.
  5. When a thought pops up, gradually back to your focus to just breathe.


Sleep can be difficult for many people. An overactive mind and stress can stand in the way of getting better sleep. As per researchers, meditation can soothe the mind and promote better quality sleep. Meditation improves your sleep and doesn’t substitute good sleep hygiene.

This involves following a regular sleep schedule, keeping your bedroom dark & cool, turning off electronics, and avoiding heavy meals and caffeine before going to bed.

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