Meditation can help you sleep better at night and help you feel calm and relaxed.

Meditation isn’t a new idea, it has been used around the world for thousands of years. It has helped many people from different backgrounds to feel calm and relaxed. There are lots of different ways to meditate – find the meditation practice that works best for you.

How meditation can help you

You might use meditation to help you sleep better at night, to calm yourself in social situations or when you are feeling stressed. Mostly, you can use meditation to help manage your pain.

Studies into meditation show lots of benefits such as:

  • improved concentration
  • reduced stress levels
  • feeling less depressed or anxious
  • assists with fatigue

Meditation trains the brain to focus and shift to more helpful ways of thinking. It is something you can do to help you feel calmer in the moment. If done regularly, it also helps to manage longer-term stress, anxiety and pain.

Pain and meditation

Tension can build up in the body (and the mind) when you have chronic pain. It can be hard to get rid of this stress and tension when you can’t move the way you want to or exercise because of your pain. Meditation is a way to get rid of some of this tension.

We now know the brain changes when people have chronic pain, making the person more sensitive in the parts of the brain that manage pain.

Key points

  • Meditation is a key part of pain management.
  • Meditation is a skill that needs practice.
  • Practice a little bit, often.

Simple meditations

Start off by trying these simple meditations. Download mediations using the links below:

Remember, it is normal for your mind to drift during meditation practice. When you feel your mind has drifted onto something else, try to bring your mind back to the meditation or even your breathing. Just being aware that you have drifted off and bringing your mind back, helps to train your brain to meditate and helps to improve your focus and attention.

Where to meditate

When you are first starting out, find a quiet place and make sure you are comfortable. Later on, when you feel more confident, you should try meditating with some distractions. Meditation can be practiced anywhere, and you should feel confident that you can meditate and calm yourself in many situations, not just lying down in a quiet room.

When to meditate

When you are starting out it is important to set aside time on a regular basis to practice your meditation. Start off small and grow your practice into something bigger. Just doing a few minutes a day can help you to relax and improve your concentration.

Meditation for sleep

Meditation can be especially helpful for poor sleep. Doing a 10 or 15 minute meditation before you go to bed can help train your brain to relax. If you do this often, it can help you to fall asleep more easily.

It is also good to use meditation if you wake up during the night and can’t get back to sleep. Make sure you have some guided meditations close by, for example on your phone or device, to help you get back to sleep.

To give meditating a go, use the Meditation guide to help you wind down, sleep better and find new ways to learn to Be Pain Smart.

Use the link below to download the file