Ultimate Sleep and Relaxation Meditations: Guided Meditations for Stress and Anxiety Relief, Visualization, and Self Hypnosis to Sleep Better Instantly in Less Time!

By Ultimate Meditation Academy

Do you want to be able to get fall asleep faster or reduce your anxiety and insomnia? If so then keep reading…
                    
Do you have problems falling asleep? Relieving stress? Reducing your anxiety? Or having a high quality sleep? If you do, this book will help you to counter these problems by reading relaxing content which can help you get to rest much more easily.

In Ultimate Sleep and Relaxation Meditations, you will discover:

• A Relaxing meditation script that will guide you on getting to sleep!
• The best meditation technique used to counter anxiety!
• The easiest meditation techniques to prevent insomnia!
• Why following this script will prevent you from feeling drained and tired!
• And much, much more.

The proven teachings are so easy to follow. Even if you’ve never tried meditation for preventing and countering sleep deficiency, anxiety and insomnia before, you will still be able to get to find success following the soothing material.

So, if you’re ready to start your journey to have much better quality sleep, stop anxiety, and prevent insomnia, then click “BUY NOW” in the top right corner NOW!

• Language: English
• Publisher: Ultimate Meditation Academy
• Release date: Nov 16, 2020
• ISBN: 9791220225403

Book preview

Conclusion

Introduction

What is Meditation?

Starting from the ground up

Meditation was originally created to better one's life, to help discover what the meaning of life is, and to assist in connecting to reality. Nowadays, people also use meditation to achieve personal growth, heighten performance, and obtain optimal health and wellbeing.

Meditation is an exercise for your mind – a type of contemplative practice. This exercise takes different shapes depending on the style of meditation that you are practicing but, in general, it involves:

Relaxation

Relaxing your body, slowing your breath, and calming your mind.

Stillness

Traditionally, meditation involves stilling the body, either in a seated or lying-down position. However, some techniques are more dynamic, such as Kinhin (walking meditation).

Looking inside

Whether you keep your eyes open or closed, meditation turns your attention inwards, towards yourself, rather than towards the external world.

Awareness

In meditation, you become a witness to your mental and emotional states, and let go of thoughts, feelings, and distractions.

Focus

Most practices involve focusing the attention on a single object, such as a candle flame or your breath (concentration), while others focus the attention on noticing whatever shows up in your consciousness in the present moment (observation).

By nature, certain techniques incorporate a spiritual element – their goal is to help the practitioner to experience altered states of consciousness and realities beyond the material world. However, most meditations can be practiced in a secular way, so you don’t need to believe or follow any particular religion or philosophy. This secular approach is the one followed in this book.

Your Journey

Above all, meditation is a way to understand, exercise, and explore your mind. This makes it a deeply personal experience.

As each chapter in this eBook guides you on your journey of self-exploration, you may find it useful to keep a journal about your experiences. You can use it as a space to:

REFLECT on your life and thoughts.

REINVIGORATE your practice by referring to your aims when you lack motivation.

REMIND yourself of the things you have been through and how much you have grown. Remember that there is no final destination in your journey: as you learn more and advance in your practice, you will find more opportunities for personal growth and development.

Part 1: Anxiety Meditation Script

When relaxing makes you restless

Meditation can help manage anxiety, but what if relaxation itself is a source of anxiety? If you experience relaxation-induced anxiety, the steps shown here will help you start to tackle it, but it’s a good idea to consult a professional to have full support.

It helps to begin by understanding exactly what relaxation is triggering anxiety for you. It is often a troublesome thought (see below), or a repressed emotion that, in the stillness and openness of meditation, starts to surface to the conscious mind. Whatever it is, recognize it fully and clearly.

Adjusting Your Attitude

When you have clarity about what is causing your anxiety, you can start to consciously change your attitude towards relaxation. Next time you meditate, check in with your body, breath, and mind. Identify where in your body the anxiety is living: is it a sense of nervousness in your legs? A vibration around your chest? Pressure inside your head? Identify the exact sensations and tensions associated with the anxiety. Consciously relax these sensations with every exhalation.

Carefully observe the pattern of your breathing, and see how it is associated with your feelings of anxiety. Make sure your breath is abdominal, long, and slow.

If you’re still struggling with an anxious thought, you can try practicing affirmations that counter them. If that doesn’t help, simply know that relaxation and stillness might be uncomfortable at first. Accept the feeling of discomfort, any nervousness that arises, and the anxious thought patterns. Observe them as an uninvolved witness. Try to:

Let these feelings and thoughts exist- allow them to come and go. Whatever they are, try not to be bothered by them. Just watch them.

Avoid creating stories around these thoughts and feelings. There is no need to panic. Just keep watching, breathing, and letting go. The thoughts can’t hurt you.

Try Something Different

Finally, if you’re still facing anxiety, try shortening your sessions. It may help to experiment with more dynamic techniques such as Kinhin , Yoga Asanas , Tai Chi , or Humming Bee Pranayama .

Reframe Your Thinking

Relaxation anxiety often comes from an annoying thought, such as those shown below. If, after calming your body and breath, you are still bothered by an anxious thought, try practicing affirmations that are the opposite of that thought.

The Sweet Jewel Meditation

Some children will find this approach to meditation effective at inducing sleep for children struggling with insomnia. Start with You are a sweet jewel. You are a sweet lilac jewel lying on the mat. You are now watching the sweet jewel shine and reflect the sun rays on the mat. You are precious and radiant just like this sweet jewel. You can go on with the connected