Meditate properly for a good and deep sleep

Meditation will help you sleep well and stay young effectively.

Many studies have shown that deep sleep helps blood vessels under the skin expand and provide nutrients and oxygen to the skin. At the same time, when we sleep, growth hormones are secreted more than usual, helping to regenerate the skin and keep the skin bright and healthy.

Deep and good sleep also slows down the skin aging process, helping you stay young. Because many studies show that lack of sleep is the main cause of wrinkles, obesity, ...

However, in today's society, insomnia is becoming a fairly common disease in all ages and genders. Insomnia has many causes such as the nature of work, anxiety, stress, etc. Over time, it will reduce the body's resistance, accelerate the aging process and is the cause of the rapid increase in overweight and obesity.

To achieve the highest efficiency in treating insomnia or improving health through meditation, you need to have two factors. That is perseverance and concentration. That means you must use all your willpower and determination to practice over and over again and do not get discouraged and give up.

To get the most out of meditation, be patient and focus your mind.

How to meditate to treat insomnia

According to many books and qigong experts, the most suitable posture for meditation is the lotus posture, also known as Ngoa Thien. In this posture, you sit naturally cross-legged, use your hands to pull your right foot to your left thigh and your left foot to your right thigh. Bring your heels close to your stomach, with the soles of your feet facing up.

For those who are not used to it, you can sit cross-legged, chin slightly bent to keep the cervical spine, back straight, tongue tip lightly touching the upper gum. Both hands are loosely placed on the thighs or crossed in front of the abdomen, muscles relaxed and eyes closed.

This pose helps to put pressure on the lower part of the body, causing the flow of energy to tend upward to nourish the air pathways along the spine and control the nervous system.

Concentrate while meditating

According to Pavlov's theory, when we focus on inhibiting the nerves in a region or point in the cerebral cortex, it will spread and inhibit the entire cerebral cortex. Therefore, the most important point of meditation is to focus the mind on a point or an image to gradually reach a state of emptiness in the mind.

You can choose a point on your body or a still image to direct your entire mind to a state of highest concentration. You can choose a point in the lower body, this will make the energy flow downward and relieve the pressure on the head, making it easier for you to enter a state of stillness.

For those who are new to the practice or have difficulty concentrating, control your mind tightly by combining observing your breathing with focusing on the dantian point (this point is about 3 cm below the navel). Accordingly, you focus on observing the up and down movement of your lower abdomen according to your breathing to create inertia for deep breathing and help generate internal energy in the dantian. You may be distracted, but don't worry too much, just try to focus again later.

After meditating, you just need to do some movements to keep your body from getting numb and tired and to keep your blood circulating normally when you stand up, such as relaxing your legs, turning your body back and forth several times, rotating your hips and neck, gently massaging your hands and feet, etc.

To prevent and treat insomnia, you should practice meditation 1 to 2 times a day.

Some notes when practicing meditation:

To prevent and treat insomnia, you should meditate 1 to 2 times a day. At first, about 15 minutes and gradually increase each day.

At first, your mind often has difficulty entering a state of calm, but once your brain has recorded the habit of meditating, you just need to sit in a posture, close your eyes and relax your muscles. At this time, conditioned reflexes will be formed to help you focus on the meditative state more quickly. In general, you must be persistent and determined.

In addition, to sleep well and deeply, you must keep in mind two things. First, the bed is a place for sleeping and making love, not a place for working. Second, when you go to bed, you are to sleep and you will definitely sleep.