Meditation to fall aslepp for everyone. The decisive factor here is the sequence from the gross to the subtle. Through the transition from the body to the breath, we bring the mind into an ever deeper calm and linger for some time in the various phases to give the mind the opportunity to become more relaxed. Like a lake that becomes calmer and calmer.
We live in a world that scatters the mind and this can lead to sleep problems. Meditation to fall asleep without aids can help to calm the mind. Sleep and meditation have one thing in common – both are a state that we cannot actively induce. To make the transition for both, we need a calm mind. The mind can be agitated by physical tension or thoughts because the mind is always looking to solve and conjure up problems. In the same way, it can be brought back to calm by focusing on a relaxed body and breath.
1. Muscle Relaxation
We start with the feet and tense them as if we were trying to grasp something with one hand. Hold them with force for 5 seconds and then let go abruptly and feel briefly. Follow with the calves and shins. Tense them with force for 5 seconds and then let go abruptly and feel briefly. The thighs, buttocks, hips and back follow. Tense these with force for 5 seconds and then release abruptly and feel briefly.
Follow with the abdomen, chest, hands and arms. Tense these with force for 5 seconds and then let go abruptly and feel briefly. Then tighten your shoulders, neck and facial muscles as if you had bitten into a lemon. Tense them with force for 5 seconds and then let go abruptly and feel briefly. Feel your whole body.
2. Bodyscan
We start again at the feet, feel our way in and smile inwardly. We linger briefly and take in these areas and feel relaxed. The calves and shins follow. Thighs, buttocks, hips and back. This is followed by the abdomen, chest, hands and arms. Shoulders, neck and face. Then we feel and feel the whole body comfortably and relaxed. If certain areas feel uncomfortable or painful, we also notice this and focus on the positive feeling of the whole body.
3. Prolonged breathing
Concentrate on your breath and return to your abdominal breathing first. Consciously let your breath flow into your abdomen. Feel the inhalation, the abdomen rises slightly, feel the exhalation, the abdomen lowers again.
Now start to lengthen the inhalation. You don’t need to count the length of the breath, just intuitively lengthen the breath within your capacity. Keep your attention with the breath, feel the length of the breath, feel how it calms you. Your attention follows the long breath, like a sailing ship sailing in a light wind across a calm, wide sea. You follow the long breath far out to the point where the breath stops and returns on its own. As you inhale, simply let go and the air flows back through your nose of its own accord.
Now start to lengthen the exhalation. You don’t need to count the length of the breath, just intuitively lengthen the breath within your capacity. It may be a little tiring, but keep at it and stay with the longer exhalation and feel how it calms you down. Stay with it for a few moments and then let the breath return. Now align yourself with your belly.
4. Abdominal breathing
Now we also let go of this active breathing and allow the breath to come back naturally and without tension. We focus our attention on the abdomen. At this point, we should settle into our preferred sleeping position and feel comfortable and secure. Now it’s time to let go of the breath. We let our focus gently lift and lower our abdomen while we breathe in and out without influence. We now let ourselves breathe and relax even further. If we experience any more restlessness while relaxing, we return to abdominal breathing.
5. Shortened sequence
- Body scan through the entire body
- Concentration on the breath
- Prolonged exhalation
- Prolonged inhalation
- Abdominal breathing
6. More sleep tips
- Prone position can have a calming effect when falling asleep
- Massage oil (vegetable oil, sesame oil, etc.) into the soles of the feet
- Meditation before going to bed helps you sleep
- Ventilate the room before going to bed
- Darken the room
- Going to bed at the same time
- Get up early to get tired in the evening