How to use a 10 minute meditation routine to guarantee 8 hours of sleep every night:

If you have trouble falling asleep at night, you’re not alone.

35 to 50% of adults experience insomnia symptoms.

To sleep well, you need a consistent routine, put your smartphone away and watch your caffeine intake.

But that might be not enough…
If you’ve got something on your mind, your brain and nervous system work against you.

Stress induced tension and anxiety keep millions of people up each night.

Meditation improves your relaxation response and calms your mind.

But there’s more:
Sleep benefits of meditation:

• increases melatonin (the sleep hormone)

• increases serotonin (precursor of melatonin)

• reduces heart rate

• decreases blood pressure

• activates parts of the brain that control sleep
Studies have shown that meditation leads to improved sleep and less daytime fatigue, but how do you meditate to improve your sleep?

Here are 3 techniques you can try:
1. Breathing meditation

Inhale for 10 counts. Hold your breath for 10 counts. Exhale for 10 counts. Repeat five times.

Notice your breath and body. If a body part feels tight, consciously relax it.

When a thought comes up, return your focus to just your breathing.
2.Zoom out meditation

Look at yourself from a bird eye perspective - as if you would look at yourself through a camera in the ceiling's corner.

Then zoom out.

Watch your room.. then the house.. the street.. the neighborhood

Like zooming out on Google Earth...
Watch your city from above…

The earth… the solar system…

Until there is only darkness.

Now you can either keep expanding into nothingness.

Or zoom all the way back in and repeat the process.
3. Guided meditation

Pick a recording from YouTube or a meditation app and sit or lay down.

Listen to the recording and breathe deep and slow.

Focus on the person’s voice. If your mind wanders, return your attention to the recording.
Preparing yourself for the night is key to good sleep.

I wrote down the most effective routines that allow you to start your day with energy and optimize your sleep in the evening.

You can grab them for FREE https://t.co/q8J0MFgyvx
That's a wrap!

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Rig Ved 1.36.7

To do a Namaskaar or bow before someone means that you are humble or without pride and ego. This means that we politely bow before you since you are better than me. Pranipaat(प्राणीपात) also means the same that we respect you without any vanity.

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Surrendering False pride is Namaskaar. Even in devotion or bhakti we say the same thing. We want to convey to Ishwar that we have nothing to offer but we leave all our pride and offer you ourselves without any pride in our body. You destroy all our evil karma.

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We bow before you so that you assimilate us and make us that capable. Destruction of our evils and surrender is Namaskaar. Therefore we pray same thing before and after any big rituals.

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तं घे॑मि॒त्था न॑म॒स्विन॒ उप॑ स्व॒राज॑मासते ।
होत्रा॑भिर॒ग्निं मनु॑षः॒ समिं॑धते तिति॒र्वांसो॒ अति॒ स्रिधः॑॥

Translation :

नमस्विनः - To bow.

स्वराजम् - Self illuminating.

तम् - His.

घ ईम् - Yours.

इत्था - This way.

उप - Upaasana.

आसते - To do.

स्त्रिधः - For enemies.

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अति तितिर्वांसः - To defeat fast.

मनुषः - Yajman.

होत्राभिः - In seven numbers.

अग्निम् - Agnidev.

समिन्धते - Illuminated on all sides.

Explanation : Yajmans bow(do Namaskaar) before self illuminating Agnidev by making the offerings of Havi.

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