Improve your sleep
Improve your sleep
Improve your sleep | 2:01
2:01

The meditations we’re going to suggest are meditations to improve sleep. Now, we all know how important sleep is in our lives, it occupies a large part of our time, but we often have a complicated relationship with it.

Why? Because it’s important to sleep. Because it’s important to sleep, and because our hectic, complicated, stressful lives sometimes keep us on the edge of sleep, and we try very hard to fall asleep, as the saying goes, and yet thoughts keep telling us stories and taking us into all the twists and turns of their convolutions, and sleep doesn’t come. And the less we manage to fall asleep, the more we worry about not falling asleep, and of course, as we all know, the less sleep we get.

Our meditation for an easy fall asleep

It’s a never-ending, exhausting spiral. So these meditations for falling asleep, for calming down, for letting go of that infernal thinking machine, all these meditations will give us this wonderful opportunity to gently fall asleep, to improve the quality of our sleep, perhaps to have a longer, deeper, more restorative sleep.

Be careful, there’s nothing magical about this; it’s a training that requires regularity in our practices, with a gradual progression. One last thing: it’s important to observe changes and improvements, even small ones at first, to reverse this sleep spiral so that it becomes virtuous.

Mindfulness meditation

Meditation: 10 minutes of mindfulness equals 44 minutes of sleep

According to a study, mindfulness meditation can be a quick and easy way to get to sleep. Researchers claim that 10 minutes of mindfulness is equivalent to 44 minutes of sleep!

Getting enough sleep is essential for health and productivity at work or otherwise. Unfortunately, it can be difficult to expect to sleep 8 hours a day, especially when you have children, a long commute to work or even staggered working hours.

A study of entrepreneurs published in the Journal of Business Venture Capital by researchers at Oregon State University (USA) reports that they observed that 10 minutes of mindfulness sleep meditation helped to ‘compensate’ for lack of sleep, as they slept a good 44 minutes more.

Mindfulness meditation

The researchers recruited 105 entrepreneurs and asked them about their level of burnout. More than 40% of those questioned said they worked an average of 50 hours or more a week and slept less than six hours a night. The researchers found that entrepreneurs who slept more or practised mindfulness with higher levels of awareness reported lower levels of burnout. In a second experiment with 329 entrepreneurs, the researchers again asked questions about mindfulness practice, fatigue and sleep. The study confirms the findings of the original study that mindfulness can combat feelings of burnout. However, it is detrimental to entrepreneurship because it impairs normal cognitive function, decision-making and even perseverance.

Unfortunately, it may not be possible to completely compensate for sleep deprivation with mindfulness practices, but they can still provide some relief. “Even 70 minutes a week, or 10 minutes a day, of mindfulness practice would have the same benefits as an extra 44 minutes of sleep a night,” he said.

Researchers agree that mindfulness is most important, and should not be overlooked, to help overcome a period of stress that interferes with sleep. So getting good quality sleep and recharging your batteries will help.

Guided Sound Meditation

Every culture in the world and at every time has developed its own practice of meditation. The product we are sharing is inspired by a technology that originated in India five thousand years ago.

Here we introduce you to mindfulness meditation.

This meditation technique is based on self-observation. It focuses on the profound interdependence between mind and body. Your mentor advises you to pay attention to your physical sensations, such as your breathing, or your emotions. During this time, the idea is not to stop and think, but to learn to detach yourself from your thoughts and observe them.

Mindfulness meditation is a kind of observation, a kind of training of the mind. It allows you to understand yourself better, to become more aware of your experiences and to understand your thought patterns so that they can develop better.

Benefits

When practised regularly, meditation helps us to develop self-control and inner peace. Little by little, it makes us aware of what life is within us: great reserves of strength, confidence, patience, compassion and love.

A typical session

Sessions begin with a few minutes of gentle movement to wake up the body and keep it alert during the meditation.

The practitioner will then invite you to make yourself comfortable.

The most important thing is to find a position that allows you to relax while maintaining your concentration.

Guided meditation lasting around thirty minutes, with one minute of silence.

Session length

60 minutes, with a short period of movement at the beginning and a time for sharing at the end for those who wish – this meditation is easy to practise and accessible to everyone.

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Improving my sleep

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These meditation programmes are the heart of mindfulness, they're real training and that's what's going to make all the difference.

Opening up to sleep

Engaging in a soothing state of somnolence

Regulating stress

Your stress will regulate itself and, perhaps, become almost your best friend

Living gratitude

Its beneficial effects on major aspects of our lives

Improve concentration

Training our attention to improve our meditation classes

Boosting energy

Reconnecting with all life's resources

To the rhythm of the 4 seasons

Everything's moving, all the time, nothing's set in stone

Calming anxiety

Help us avoid drowning in painful anxiety

Connecting with the body

Live as rich a life as possible and be attentive to the slightest murmur of the body

Cultivating benevolence

A little sweetness for ourselves

Tame your emotions

Our emotions to understand ourselves

Children’s meditation

Effective in helping our children to be calmer, more composed and more attentive.

The basics

Our path to full self-presence for a more serene life

Meditation without guidance

Practice time without verbal guidance

Conscious movements

Complementarity and synergy between meditations

Daily practice

Increasing presence in yourself and in what you do

Relying on your breath

Gradually regain your breath and feel its movements.

Meditation and music

Experiencing music and meditation: two interesting approaches

Meditative journeys

Every meditation is an adventure and every exploration a revelation

Short meditations

Just a few minutes for a meditation practice

Tips for getting started

Tips for your journey towards mindfulness

Well-being at work

A fuller presence with oneself and with what surrounds us

Preparing for interviews

Your means to live this perspective to the full

Meditating with children

Meditation for children : Calm & focus