In this post
This is a post on meditation for sleep and pain but in truth, you can use meditation for anything.
Meditation is a simple and powerful way to help you feel calm and focused.
When you meditate, you take a few minutes to sit quietly and pay attention to your breathing, letting your mind relax.
Doing this every day can help you feel less stressed, sleep better, and even handle big feelings more easily.
Meditation also helps you focus on the present moment, which can make you feel happier and more peaceful.
It’s like giving your brain a little break, and it doesn’t take long!
Just a few minutes a day can make a big difference in how you feel.
Enjoy and don’t forget to comment at the end, I love hearing from you and subscribe to get access to FREE printables, newsletters, the latest posts and more.
What is meditation?
Meditation is focusing on your breath.
Yes, that is it.
It’s not some complicated thing or nonsense. You are being mindful of how you breathe and how it feels
Why meditate?
Meditation isn’t as hippy fide as it sounds or used to be portrayed. I am a mum and suffer from Insomnia chronic pain and anxiety.
I have been meditating for a few years and this has a massive impact on how I sleep, my pain levels especially when high and helping me stay calm when I’m stressed.
My oldest child suffers a lot from anxiety too and we introduced meditation, especially at night and it definitely helps to calm her mind.
A lot of today’s lives can leave us feeling under pressure, overwhelmed and in need of relaxation.
Meditation is beautiful, it can really change the way you think, feel and act to yourself and others.
Here are just a few benefits of meditation:
- Helps relax the body
- Reduces blood pressure
- Helps relax the mind
- Keeps your mind from wondering
- Reduces fight or flight
- Lets you slip off into dreamland quicker.
- Calms you when tense or stressed
- Increases Melatonin the sleep hormone
How long to meditate for
Meditation can last from 60 seconds to 45 minutes.
Basically, you can meditate for as long as you wish.
Sleep meditation I usually do for 20-30 minutes.
Pain relief meditation you can do at any time of day and again can last as long as you want it to.
Where to meditate
You can meditate anywhere you like. Meditate lying in bed, sitting on a chair, on the floor, in a queue, waiting for the doctors to answer the phone, car journey…you get the jist.
How to use meditation for sleep
- Lie on your back or in a comfortable position. ( Laying on your back is preferable because you can feel the breath easier)
- Close your eyes
- Take 3 deep breaths and focus on the breath going in through your nose, rib cage expanding, filling your lungs with air.
- Breathe out and focus on the air leaving your lungs and coming back out your nose.
- Then let your focus move to your feet, take 3 more breaths here, while focusing on how your feet feel.
- Notice any feelings here. For example pins and needles, socks, bedding resting on your feet
- Then move your attention to your legs and do the same here, still deep breathing. Notice how heavy or light your legs feel, any aches or pains.
- Carry on up your body in this way and let yourself drift off. Sweet dreams.
How to use meditation for pain relief
- Sit or lay in a comfortable position.
- Close your eyes if you’re comfortable
- Take 3 deep breaths and focus on the breath going in and going out.
- If you need to do 3 more breaths do this now. Allowing your heart rate and muscles to relax.
- You can either continue focussing on your breath or you can focus on where you are feeling your pain.
- If you focus on the pain, remember to look at it from an outside perspective, be curious about the pain rather than getting sucked into how much you are hurting right now. (trust me I know this is hard)
- Notice the pain feelings, where they are and if they move.
- If this becomes too much for you then focus on the breath.
Free apps
Here are some free apps I like to use.
If you type meditation into YouTube you will have lots of options there too.
Subscribe to Bee’s monthly newsletters, new products, latest posts and access to printables!
There are some great tips here on meditation , love the app recommendations too 🙂
Thank you. We all find meditation is so helpful in our hive and has so many benefits in our busy lives.
This post came at just the right time for me Your words have provided me with much-needed motivation and inspiration Thank you
This is so lovely to here, thank you. I am so pleased to be able to help.
Sometimes we need a helping hand, It’s good to remind ourselves that we are doing great and we are allowed time to relax and reflect.