meditation before bed

TJH · May 9th, 2011, 15:34

After a very busy day of running around when I lay down in bed and meditate it can take 1-2 hours for my mind to calm down enough to fall asleep. Then I wake up early. Does anybody have any ideas on how to quiet the mind better?

GilesC · May 10th, 2011, 15:29

Hi TJH and welcome to the project meditation community,

What type of meditation are you practicing? Do you meditate in the morning as well?

Hugs

Giles

TJH · May 16th, 2011, 16:17

Yes I do meditate in the morning and it is centering prayer.

TJH · May 21st, 2011, 16:11

Giles - Can I ask your opinion on something?

GilesC · May 21st, 2011, 20:11

Originally Posted by TJH

Giles - Can I ask your opinion on something?

Of course you can. If you're happy to ask here then go ahead. If you prefer to contact me via email then you can use the contact page on my website (see my profile).

Sorry I didn't see your reply earlier to my questions.

Could it be that the prayer you are using is using words that you connect with other things in your day to day life, so it's not really taking your focus away from all the thoughts in your mind? Or perhaps doing centred prayer is just not focusing enough for you. Have you tried a different form of meditation? e.g. you could try a guided meditation... there are loads you can download for free that Michael has been so kind to supply...

Guided Meditations - Project Meditation Community Forum

Perhaps "Greater Spiritual Connection" or "Greater Inner Peace" or "Deep Relaxation" or maybe "Relieve Anxiety"?

Alternatively, you could give mantra meditation a go by downloading the free "Discover Meditation" course: Project Meditation™ - Free meditation for everyone

or, maybe, you just need to stick at it and see how you get on.

On a side note, you say you have a busy day and it's taking 1-2 hours to get to sleep. May I ask what your food consumption is like throughout the day (i.e. light breakfast, light lunch, main meal in the evening around 7pm or Large breakfast, light lunch, light supper just before going to bed etc.) and whether you drink tea/coffee/alcohol etc. Sometimes our balance of eating and what we drink can have great effect on our ability to focus throughout the day and how well we can get to sleep and stay asleep.

Hugs

Giles

TJH · May 21st, 2011, 22:34

I will get back to you after I think about your questions but I have another question. Once or twice a month I can't fall asleep at all. I lay in bed and meditate using a mantra but sleep doesn't come. Any suggestions?
Tom

GilesC · May 22nd, 2011, 12:50

Hi Tom,

It's quite normal for most people to have odd days when we can't sleep well, or for some people, at all. This could be hormonal (yes, even in men) or it could relate to one or more of a miriad of other things, ranging from stress/anxiety about work or relationships, to lifestyle choices such as the way we eat and what we drink etc.

If it's a case that you are lying there and there are too many thoughts going around in your head, you need to see if you can bring the focus of the mind to a single thing. Mantra meditation would do this, but if you're easily distracted by the thoughts, then it's likely to be hard work. Alternatively, just try lying in bed reading a book, as this will bring the mind into the focus of the story/information you are reading and all the other thoughts of the day to dissipate, then you may find that you naturally fall asleep whilst reading.

Hugs

Giles

TJH · May 22nd, 2011, 15:12

Thanks Giles. I will continue to work on it. I must continue to watch my mind to know when it is not still and use my mantra to quiet it.
Tom

Itlandm · May 22nd, 2011, 16:08

A little on the side of the topic, perhaps, but I would recommend using delta brainwave entrainment if you can't sleep at all or very poorly. Lifeflow 2 is good for this, but there are also other products of varying quality. Normally the brain is "filled" with delta waves during deep, dreamless sleep, which is the most important part of sleep for the body. This is where the body repairs itself most efficiently, and it also plays a role in long-term learning. While brainwave entrainment does not fully replace sleep, it can be of great value if for some reason you cannot sleep. Also, sometimes just knowing that you don't actually need to sleep is enough to reduce the stress to a level where you actually fall asleep!

Brainwave entrainment works best when combined with meditation, but it has some benefits for your health even if you just listen to it, as long as you don't hold on to intense emotions like fear, anger or lust ("base instincts"), which originate in a nearby part of the brain and may block the entrainment from spreading to the rest of the brain.

Delta entrainment can also be useful for people who get too little delta for other reasons, such as sleep apnea. Of course, this is not a replacement for seeking medical help.

TJH · May 22nd, 2011, 18:29

Giles - Do you think it makes any difference if you meditate sitting up versus laying down?
Tom