Sleepless nights not discriminate. And if you ever lay awake thinking about their willingness to work, school, family and friends that you are familiar with the fact that the call may be to include all those thoughts away at the end of the day and relax, not to mention sleep .

Enter meditation. Research indicates that meditation practice can lead to a slew of health benefits, from lowering blood pressure to a weakening of the symptoms of anxiety and insomnia.

If you have never tried meditation, or think that it sounds daunting, the good news is that it’s easy to get started. We cooperate with the amount of sleep in order to provide guidance for beginners relaxing, meditative practice – and you can start today.

Why meditation?

“In the brain emits alpha meditation – waveform, and they are associated with relaxation,” says Michael Breus, a clinical psychologist and sleep specialist. “We also see things like the slowness in both respiration and heart rate, which contribute to a more relaxed physical state.”

Although there are many types of meditation practices, most of them require the same four common elements: a quiet place to practice with a limited amount of distraction; comfortable position (sitting, lying down or even walking are typical); We focused on the object, your breath or a specific word or phrase; and finally the open attitude.

Participation in a deep breath

“Simple breathing meditation is a great way to start,” said Kelsang Dechok, senior teacher of Buddhism in modern ordained Chittamani Kadampa Meditation Center in Austin, Texas. Focus on slow, deep and even breaths. This should help to make the body’s relaxation response (think slow breathing, lowers blood pressure and a feeling of calm and well-being).

“T he natural byproduct of meditation is that our stress and tension fall away and our racing thoughts, which can often keep us awake will gradually weaken,” says Dechok.

Make a full body scan ‘(No Equipment Needed)  

As its name suggests, meditation, body scan draws attention to the different parts of the body and can help you find and remove areas of tension. This meditation can be carried out with the help of a guide (there is an audio – version available on-line).

One study showed that participants who practiced eight times a week at home sessions Mindfulness-based stress reduction program level (which included meditation, body scan) was marked by the growth of awareness and well-being, as well as reducing stress.

Practice progressive muscle relaxation

This method focuses on relaxation tensing and then releasing each muscle group. Tense each set of muscles for at least five seconds, relax for 30 seconds, then repeat.

“I really like progressive muscle relaxation,” says Breus. “This focused approach, which causes relaxation response, and this may be done in bed.”

Repeat the mantra

Mantra sound or vibration that can be repeatedly said, in a whisper, or silently used to enter into a state of meditation and to prevent distracting thoughts. “Om” is a mantra that is usually sung during yoga (but there are many others).

“From the point of view of psychology, when you meditate you will be the focus” – like a mantra – “and this is likely to prevent you from thinking about other aspects of life, many of which can be stressful,” says Breus. “This” break “from the reality can be very relaxing.”

Find relaxation in yoga

Yoga Health Benefits touted for some time. The study shows that the practice of yoga facilitates recovery from stress and anxiety and improves sleep. Hatha – Yoga combines poses with breathing techniques, meditation and relaxation, and is considered an excellent choice for those who want to deal with stress. And there’s no shortage of online – resources for beginner yogis can use to get started.

The practice of Tai Chi

Tai – chi is an ancient Chinese tradition that has developed in the form of exercise and meditation movement that is used to reduce stress and help other health problems. With its slow and gentle movement and focus on deep breathing, a practice often referred to as “meditation in motion.” Studies have also shown the effectiveness of Tai – Chi-years in reducing insomnia.

There are many Internet – resources where beginners can learn the basics of tai – chi. Mayo Clinic offers video on the basics of the practice as well. (Those with existing health conditions should consult their physician before starting any – any new exercise regime.)

Another benefit of meditation: It’s as inexpensive and as an informal (or formal) as you want. If you want to go the formal route, consider taking a class at a local meditation center. “Talks and guided meditations offered in the classroom provide the basis for a powerful meditation practice,” says Dechok.

Whether it is spending a quiet moment in the lotus position or taking 10 minutes to focus on deep breathing, meditation practice will have stilled your mind and you doze as soon as possible.

“Meditation helps to overcome negative states of mind, such as anger and jealousy, and cultivate positive thoughts, such as patience and love,” says Dechok. “When our mind is calm, quiet and relaxed, it is easier to fall asleep.”