This method combines visualization with meditation and hypnosis. This type of meditation is guided and can lead you to imagine relaxation, which helps you feel relaxed.
Find a quiet place with insufficient light.
Use a tape or CD player to play back pre-recorded images. Guide images usually start with deep breathing and other deep breathing exercises.
When you relax, your imagination will become active.
The recording will guide you through various scenes and use your imagination to help you find peace and relaxation.
Common guided image settings include coastal trails, mountain hikes, or natural trails through forests. At the end of the guided image session, you should feel calm and relaxed.
The above meditation method is just one example of the many options available.
Try these methods and research other methods to find a way to help you fight insomnia.
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4. Simple Breathing and Relaxing Breathing are the easiest and easiest ways to find complete relaxation and decompression.
The deeper you breathe, the calmer you will become. These relaxation techniques will help your body relax and prepare for sleep.
When you go to bed for the first time: Lie down and breathe deeply through your nose. Imagine that air enters your stomach.
The next time you inhale, count to four. Exhale slowly through the pursed lips, counting to eight.
Every time you exhale, you will feel pressure leaving your body. Repeat this technique six to ten times to immediately relax.
Practice deep breathing every day and develop a healthy habit of relaxing regularly.
Calming your mind will help you fall asleep.
Before going to bed, try this relaxation technique: Lie on your back on the floor with your arms at your sides and palms up.
Your feet should be separated comfortably. Close your eyes, mentally focus on each part of the body, tighten each muscle group, and then relax.
Start at the top of your head and release the tension as you slowly walk through your body. Feel your forehead, eyes and mouth.
Exercise your shoulders, neck and back. Move to your toes and enjoy the state of relaxation you have reached.
Focus on your breathing and make sure that it comes from your stomach. Take a deep breath and let go of all worries and stress.
When your body knows that you can let go of worries and stress, you can fall asleep naturally.
There are many other breathing and relaxation techniques.
Through your own experiment and practice, you can find a method that suits you.
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5. Music and Sounds Used for Sleep Induction The use of noise as a tool to help you fall asleep has existed since ancient times.
The earliest form of this technique was a lullaby, which calmed down even the most colicky baby.
Today, there are many CDs and audio equipment on the market, and their design effect is the same as the effect of a mother singing or humming a child to sleep.
Here are some suggestions:
• Relaxing classical CDs or tapes are a great way to relax and calm the mind. Look for "Baroque music" by Mozart, "Lullaby" by Brahms and "Waltz" by Strauss. This is just a small part of the many options available.
• Try something relaxing and modern. Ambient Electronica, also known as "slow pace" and "relaxation", is a great way to relax.
Ambient Electronica gently mixes continuous technical style beats, irregular home style music samples and unique rhythms, with smooth melody and relaxing sound effects. Some good choices are Aphex Twin, Brian Eno, The Orb and Future Sound of London.
• When trying new age/tribal music, there are many recordings to choose from.
This style of sound is similar to ambient electronic music, but uses unique non-electronic musical instruments such as harpsichord, bells, bells, and didgeridoos.
The rhythm is usually similar to the rhythm of the drum hoop, and sometimes includes guttural and chanting.
• If you don't want to listen to music, there are always non-music audio CDs or tapes. These are usually characterized by streams, waves, rain, whale songs, waterfalls and other natural sounds.
If you are a city resident who has difficulty falling asleep because it is too quiet, then there are city noise recordings such as fire trucks, traffic and airplanes just for you.
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• Audio equipment can be found everywhere, and prices vary. Point. Usually about the size of an alarm clock, they usually come with a variety of sounds to choose from.
You can choose the playback mode of the recording, which can be continuous loop playback or preset time period playback. Some sounders are even built into the alarm clock and can be used to gently wake you up.
When deciding which type of device to buy, remember that devices that reproduce synthesized sound are the best because they are the closest to natural sound. The second option is a sound device that only pays for the recorded samples.
The most suitable music style depends entirely on the individual.
Some people respond better to non-linear music, while others find it easier to fall asleep under soft background percussion.
Some people like random rhythms and rhythms, and some people like fixed music patterns.
Try several different types to find the style you like. The interesting side is that the relationship between music and sleep is the focus of a study currently underway at the Department of Psychiatry at the University of Toronto and Toronto Western Hospital.
In their sleep clinic, they are studying "brain music".
Brain music is EEG readings, converted into music by a computer program designed to create personalized music based on EEG readings.
Observe and study the brain waves of each sleeper. Scientists determine which rhythm and pitch sound an individual responds best to, and input them into a computer.
A computer program is used to develop a personalized music "score" that will invoke the same brain wave pattern when people try to fall asleep later.
There is evidence that this personalized music therapy is very effective.
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Researchers are obviously very interested in following this relaxation method because it is usually effective and may not involve habit-forming drugs.