Benefits of Meditation- BETTER SLEEP

Skrevet d. 8-2-2019 20:40:15 af Richa Chandra - Coach, Veileder, Karriereveileder

Many people in the world suffer from sleeplessness and those who are not suffering from it now have had an experience with it at some point in their lives.

A particular study examines in contrast, two meditation programs based on mindfulness by randomly assigning those who participated to one of the two groups. Group one was guided through the meditation process while the second group was not (Martires, Zeidler 2015).

Those who took part and were in the first group that meditated, fell asleep very fast and remained asleep for quite a very long time, compared to those who were in the second group and never practiced meditation. Doing habitual meditation helps one control or divert the disturbing thoughts that in many instances lead many people into a state of sleeplessness.

Another study: Meditation States and trails: EEG, ERP and neuroimaging studies done by Cahn, B. Rael,Polich, John (Psychological Bulletin, Vol 132(2), Mar 2006, 180-211). In conclusion they have described: Neuroelectric and imaging studies of meditation are reviewed. Electroencephalographic measures indicate an overall slowing subsequent to meditation, with theta and alpha activation related to proficiency of practice. Sensory evoked potential assessment of concentrative meditation yields amplitude and latency changes for some components and practices. Cognitive event-related potential evaluation of meditation implies that practice changes attentional allocation. Neuroimaging studies indicate increased regional cerebral blood flow measures during meditation. Taken together, meditation appears to reflect changes in anterior cingulate cortex and dorsolateral prefrontal areas. Neurophysiological meditative state and trait effects are variable but are beginning to demonstrate consistent outcomes for research and clinical applications.

Meaning that it has been monitored that when a person practice meditation they prime their mind to lower the brain frequency from 21 hez ( Beta level) to 14 ( Alfa level) and then further down til 7 hez ( Theta level) which is deep sleep.

There are various ways of bringing down the brain activity / frequency, but I find that breathing exercises are the most efficient. By focusing on the breathing and calming affirmations help the mind to distance itself from the stress, and unfinished to-do list.
Furthermore, it is capable of helping your body relax, ejecting tension and putting you in a very peaceful state of mind thereby enabling you to fall asleep very easily. There are many methods of meditation that assist one to relax and control the disturbing thoughts that in many instances don’t allow one to fall asleep.
This greatly reduces the time that one takes to fall asleep and increases the quality of sleep.

There are people suffering from various kind of sleeping disorders, not having problem falling a sleep. In fact they have problems in staying awake. They sleep minimum 10 hours a night ans still feel sleepy. Studies shows that all people suffer from this from time to time for shorter period of time. And NO; coffin is not the best answer for that. Most of my clients that are suffering from this condition are in reality suffering from some kind of stress which is making it difficult from them to relax, restore and reboot during the night. Their unconscious mind is working overtime.

There are not many studies done to how meditation can help for this condition. Again is it all about priming the mind to understand that the sleep they are getting is more then enough to restore and reboot. There is a program in the mind that needs to re-programmed but the mind has to be convinced first that it is for the best.

The techniques I use for the second type for sleep disorder with my clients are firstly to create a good routine for going to bed and waking up at fixed time. It is important to write down everything they have on their mind. When they go to bed they start a visualization that will take them to a safe, happy and loving place. It could be a fictional place but they have to visualize this place every day, after a while they will enter this place and feel that they are there. Slowly they will dose of being there because there is not much happening there. In the beginning most of the clients find it difficult to fall a sleep in this place, but after doing it for 7-28 days they find it much easier because the brain understand that this is the place for me to sleep.

The fixed time and the safe place restore the programming!

Sound too easy to be true?  No body has said it needs to be difficult.

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