Sleep | LSA

Finding the right meditation for you

We are seeing an increase in clients wanting to try meditation as a strategy to implement into their daily life. Meditation is a great tool because it is portable and can be used anywhere and there are many types available for different purposes.

Sometimes a person might want a meditation to set the intention for their day and start off on a positive note. Other times they might feel anxious during their day and need something short to help ground themselves. At night a busy mind might be getting the better of them and perhaps they are looking for something to help with sleep.

Below are a variety of meditations that can be used on your smartphone, tablet or desktop. Most are downloadable or available on You Tube.

Morning Meditation

Guided Morning Meditation ( 10 Minutes to kick start your day)

5 Minute Morning Meditation with Susanne Kempken ( A quick morning meditation designed to give you that extra boost of positive energy to start your day)

10 Minute Guided Morning Sunrise Meditation ( Let go of negative energies and begin your day with a completely clear slate to shape your day the way you intend)

Guided Meditation: Setting a Morning Intention, 6 minutes ( Set the direction of your day)

Louise Hay’s Morning Meditation, (Use this to greet each new day)

Positive Thinking Meditation: Endorphin Meditation with Positive Affirmations 10 minutes

Self Acceptance Meditation

Guided Meditation for Self Acceptance, 16:26 minutes ( During this meditation there is a bit of exposure style therapy asking to bring up a part of yourself you don’t particularly like)

Self-Love Healing Meditation: Self Acceptance, 15:27 minutes ( Shift from a place of rejection to loving acceptance as you meditate with this audio)

Meditation for Self-Love and Acceptance by Deepak Chopra, 2:20 minutes ( A short positive affirmation)

Meditations for Anxiety

The Five Minute Miracle from Beyond Purpose, 5:33 minutes

Blissful Deep Relaxation from The Honest Guys, 18:35 minutes ( gently ease yourself into a state of blissful deep relaxation)

Guided Meditation: Deep Relaxation and Bliss from Live the Life You Love, 14:08 minutes (breath out anxiety and tension)

Meditations for Sleep

Can’t Sleep, Meditation for Insomnia from Jason Stephenson, 61 minutes (Guided voice, gentle music for sleepless nights)

Yoga Nidra for Sleep, 22:21 minutes (Guided sleep meditation)

A Bedtime Meditation to Prepare for Sleep, from Live Sonima, 8:49 minutes (Unwind and shutdown to prepare for sleep)

Guided Meditation Sleep: Go to sleep in 10 minutes, 10:17 minutes (headphones are recommended but not required)

Other Meditations

Chakra Cleansing and Activated from Manifesto Meditations, 22:07 minutes ( cleanse and activate your 7 chakras in 20 minutes leaving you feeling energized and recharged!)

Guided Healing Meditation on Forgiveness, 13:08 minutes (release guilt, let go and free your mind and life)

Meditation: Living Presence- with body scan by Tara Brach, 17:08 minutes ( guiding you through a body scan and focusing on breath)

Reflection: The Power of Inquiry-Untangling Emotional Tangles by Tara Brach, 10:30 minutes (A short meditation to help us get emotionally unstuck)

Guided Meditation- “The Seat” from The Honest Guys, 16:46 minutes ( headphones recommended but not required)

Save

Let’s Talk About Sleep

Sleep is a powerful thing. If it is restful and restorative we wake up feeling like we can conquer the world, or at least the busy day ahead of us. At times when we don’t get enough or we have poor quality sleep, we can feel exhausted and less confident about our own abilities. The day seems to drag on and all we can think about is crawling under the covers at the end of our day.

There are a number of things that can impact the quality of our sleep. A busy mind, menopause and stress are the top three that people often talk to their counsellors about.

Perimenopause or menopause is something that is whispered about in the lunch room. The change in hormone levels can bring hot flashes, irritability, anxiety and insomnia. Interrupted sleep at this time in a woman’s life is very common. Author Sheryl Kraft, Is Menopause Playing Havoc With Your Sleep? addresses the fact that there is no one size fits all solution. We are all uniquely different and trying different solutions will help you have a more restful night. Suggestions she makes are to avoid caffeine after 2:00 p.m, keep your bedroom dark, incoporate some exercise in your day and eat a high carbohydrate snack such as a whole grain cracker with a small amount of healthy protein before bed.

If after trying a few of these changes you do no find success you may wish to speak to a naturopathic doctor and they will listen to your specific concerns and will tailor a plan just for you. Many benefit plans now cover naturopathic appointments.

A busy mind is common in menopause and also when under stress. In an article from Pick the Brain they provide 5 Strategies to Empty Your Mind Before Bed. Keeping a notebook beside your bed can become a nighttime ritual that will help you prepare for your new day tomorrow but also to free yourself from the perpetual “to do” list. Write down what is on your mind whether it is your grocery list or the things that might be bothering you. Think about them and then release them for the day and you can pick them up again the next day if you need to.

In 12 Ways to Shut Off Your Brain Before Bedtime they suggest practicing relaxation exercises. Visualization exercises, meditation or a short evening yoga practice can help set the stage for sleep. If stress if still a barrier to catching the rest you need, then seeing a counsellor to help explore what the issues further and create a plan together.

Try making the last thought before bed one thing you are grateful for from your day. Set your intention to be a positive one for the next day.

Tools to Help Sleep

Yoga Nidra for Sleep, A 22 Minute guided meditation for sleep.

Bedtime Yoga for Deep Sleep, 6:36 minutes of bedtime yoga flow that can done on your bed.

Yoga for Better Sleep, 10 minute yoga routine for better sleep.

Into Sleep, A 10 minute guided meditation from Quiet Mind Cafe to promote a deep restorative sleep

Free Guided Meditations from UCLA Health, Try the mindful body scan

Naturopaths in Niagara

Dr. Stephen Tripodi, ND Optimal Wellness Niagara

Dr. Jane Lauermeier, 905-935-6460

Dr. Laura Imola, WIN Health Solutions

Dr. Charlene Kush, Niagara’s Elite Wellness Spa