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TOWARDS GOOD SLEEP: MEDITATION TECHNIQUES
These take you into a relaxed state through the mind. Their object is to reach a state of inner peace by quietening mental chatter, often by focusing on a word, sound, or object. Again, I feel it’s important that meditation should be taught personally or in a group; the inexperienced meditator often strains to concentrate, and guidance may be needed in letting go.
If you want to try it for yourself, start with five or ten minutes at a time. Sit as for the relaxation exercise above, making sure you won’t be disturbed. Then try one of the following:
Gently repeat mentally a single word, for example ‘harmony’.
Rest your attention on this word without straining. Every time you find your mind wandering, bring it back to the word.
Put your attention on your breathing, simply being aware of it without trying to change it. It can help you to concentrate if you count from one to ten as you do so, counting ‘one-and’, ‘two-and’ and so on with each in-out breath. If you lose count, return to one.
At the end of any relaxation or meditation exercise, don’t leap back into activity, but come out slowly and gently, bringing some of that inner peace into the rest of your life.
Research shows that several relaxation techniques can be beneficial for insomniacs, including progressive relaxation, relaxation-meditation, biofeedback assisted meditation and autogenic training (described below). Whatever method is used, it needs to be practised regularly, both with an instructor and at home.*
Some people find it difficult to relax because they simply don’t know what relaxation feels like. Many of the natural therapies can help you to regain that experience, particularly hands-on treatments like the Alexander Technique, massage, cranial osteopathy and spiritual healing. Some forms of exercise are also very relaxing; Yoga includes techniques for whole-body relaxation and meditation, while T’ai Chi has been described as meditation in movement.
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