its benefits and how to let go

Meditation is a well-known practice for reducing stress. It can also be used to sleep by making it easier for you to fall asleep. How to do ? An expert answers us.

What are meditation and guided meditation? Meditation is a relaxation technique that is very similar to what is called self-hypnosis. “It is a question of controlling all the accesses to one’s states of consciousness. Mediation is a practice which allows to have access to states of spiritual research”, defines the specialist Kévin Finel. “We can relate the mediation of self-hypnosis because at the base, meditation is done without a goal behind: we meditate to meditate. Here, we meditate for the purpose of well-being. We have made meditation in full consciousness a well-being training, in short. “

As for Guided Mediation, as the name suggests, it’s led by another person, a book, or a YouTube video that takes you through the steps step by step. You have a guide with you, you are not alone: ​​this can reassure you especially when you are starting out. You can find this guide through an app, YouTube videos, book, or podcast. These are great for giving you tips to start your initiation.

Some people associate mediation with yoga. However, these are not the same techniques. Both, however, have roughly the same beneficial effects on your body and mind, especially through breathing: they help you find a state of relaxation. Often times, yoga sessions end with a guided meditation session which can be helpful in relaxing and clearing your head of the flood of thoughts. The teacher suggests that you lie on your back, close your eyes and guide you with her voice in short and intense exercises. You need to pay special attention to your breathing. The rhythm of the latter can vary according to your emotions, your stress, your activities… It is so natural that we do not even notice it anymore. However, in meditation, the goal is for you to become aware of your breathing and use it to relax.

What are the benefits of meditation, in general but also for getting to sleep?

“Thanks to meditation or self hypnosis, you can detach yourself emotionally from a situation. Because when you are not in a state of self hypnosis or meditation, you are a little ‘limited in our routines’. : “We find it difficult to act on our emotions. Now, if you change this state of consciousness, you can use tools to access resources for change and improvement.”, reminds Kévin Finel. “Meditation and self-hypnosis, two methods of relaxation, also make it possible to act on compulsions such as tobacco or addictive substances and to fight against stress.” Choosing mindfulness meditation for sleeping means benefiting from these multiple health benefits. Meditating allows:

  • Emotional appeasement : your emotions are calmed since you gain height from them by focusing all your attention on them. You let the thoughts pass but you manage to detach yourself from them.
  • Emotional regulation : “you learn to regulate your emotions and to take distance.” This is notably possible thanks to the work on your breathing. Slow, deep breathing will slow down the pace of the body and thus that of your mind.
  • To fight against insomnia : “you reduce your time to fall asleep and you improve the quality of your sleep”, ideal for a good night’s sleep! If you regulate your flow of thoughts before sleeping, you have a better chance of not ruminating or rehashing negative or stressful moments or emotions: you will quickly fall into the arms of Morpheus because you will have a lighter mind. .

“Studies show that if 100 people witness a traumatic event, a percentage will develop post-traumatic stress. However, groups that practice mediation do better, that’s interesting.”, says Kévin Finel. “Often sleep problems are emotional problems: I have a hard time letting go, so I don’t fall asleep.” Indeed, sleep, and especially the period of falling asleep is a lapse of time when emotional problems emerge.

What is the meditation to do to sleep and let go?

Meditation exercises for letting go and sleeping can be done by everyone in the evening at bedtime. First, it is advisable to take an interest in letting go. Indeed, if you do not manage to fall asleep easily, it is because you are thinking too much and something is bothering you. Mediation can help you let go by letting go of your feelings or situations that have caused you problems during the day. With it, you are relaxed: it helps you gain height, distance yourself from one or more situations that have disturbed you.

Several short sessions can already have a very positive impact on you, especially if you suffer from insomnia. As hypnotherapist Kévin Finel explains, the practice of meditation for sleeping can have three main goals:

  • Calming the flow of thoughts : before sleeping, we are in the dark and silence reigns. A silence that allows your thoughts to appear in a massive flow that the noises and habits of the day allow to dispel.
  • Reconnection to the body : the more we are in the physical, the less we are in the mental. Your mind is quieter. As we know, the link between body and mind is very important …
  • Managing the overflow of emotions : Meditation can help to manage fear, anxiety, stress… It allows you to put your mind at peace and in particular to make it easier to fall asleep.

Can you fall asleep in a matter of minutes through meditation? “It depends, because each person is different: some need a few minutes of meditation, others more time”, answers the specialist. We can even imagine that some people manage to do it in just 30 seconds … “Doing a meditation session makes all the difference because in 5 minutes, encourages the expert, we already manage to reach another level of consciousness if we are trained. ” The duration of a meditation session can also depend on the degree of emotions to be appeased. “Meditation exercises can be done a little bit of prevention every day. So when you need to channel yourself and take a step back: you can do it in no time.”

How to meditate well to sleep?

“We mistakenly think that to practice meditation, we need to be in a seated position, to be calm, to do it in the evening or to have music or soft melodies in our ears. , This is not the case”, explains the hypnotherapist. “At the beginning, you can indeed do your session in silence to help you. But afterwards, you have to know how to do it everywhere in order to be able to practice at any time if necessary. Meditation is all-terrain, you can even practice it during your jogging. or when you do the dishes: these are times when you are available. “ Meditation is therefore very far from the static image that is often attributed to it.

“This misconception prevents some people from getting started: they think that meditation is a constraint and do not start because of it, whereas if we are used to it, we can do it everywhere without problem”, recalls the specialist Kevin Finel. So when you feel the urge or the urge, take a few minutes to meditate. You can even do it while walking down the street. If you need a guide, open an app, play a video, or open your book, and go. It doesn’t take long for you to take a step back from your emotions. In short, meditating is letting your stream of thoughts come and go without forcing yourself to avoid developing stress. Good letting go …

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