With this guided meditation, we aim to calm both the body and the mind, making it easier to fall asleep and allowing for a deeper, more restful sleep.
Pilates Trainer and Mindfulness Coach
Who is Tulya Türgen Fırat?
Born in 1983 in Izmir, Tulya Türgen Fırat graduated from Koç University with a degree in Mathematics. She worked for 7 years in managerial positions at well-known large corporations such as Garanti Bank, Doğuş Holding, and Zorlu Holding. After gaining professional experience in high heels and suits, she embarked on a completely different journey, one that her body invited her to, and now spends much of her life in sneakers and leggings.
Having always made space for different hobbies in her life, she discovered Pilates and felt a growing sense of physical awareness. Over time, fueled by this awareness, she decided to go beyond a hobby and specialize in the field. She enriched and refined her experiences, completing personal development training since 2010 and attending numerous trainings and workshops through the Turkish Gymnastics Federation and private Pilates academies since 2013. Her journey continued with the opening of her own studios, where she dedicated herself to self-improvement driven by her passion for learning.
For the past 4 years, alongside her Pilates training, Tulya has been on a journey to develop her spirit as much as her body. She completed Mindfulness Coaching training at the ICF-certified Breathing Mind Academy and now actively coaches in this area. Her goal is to share her knowledge and experiences with everyone she touches, fostering a collective consciousness and helping others find the light within themselves.
The pace of daily life and stress factors can negatively affect our sleep patterns. At this point, sleep meditation emerges as a great method for falling into a peaceful sleep. So, what exactly is sleep meditation, and how is it done? Listening to pre-sleep meditation, sleep meditation music, and many other methods can accompany you on this journey. If you want to practice pre-sleep meditation and don’t know where to start, as Budizzz App, we explain everything you need to know. Here are all the details you should know about sleep meditation:
Sleep meditation is a type of meditation aimed at relaxing the mind and body, specifically to facilitate the transition to sleep. Sleep meditation techniques are highly diverse and rich, catering to both children and adults. These techniques often combine calming breathing exercises, guided audio recordings, and soothing music. During meditation, techniques focusing on concentration and relaxation are generally used. Attention is directed to breathing, the guidance of a narrated voice, or calming music.
Different methods can be employed depending on the individual’s needs and preferences or, for children, their developmental level. However, the ultimate goal of all is to reduce mental noise, allowing the person to fall asleep and experience deep sleep throughout the night. A proper sleep meditation technique alleviates both physical and mental fatigue and supports the person’s renewal during the night.
Reduced Stress:
Meditation calms the nervous system by lowering cortisol levels. This can provide a solution to sleep problems caused by stress. Additionally, cortisol control improves in the early morning hours, when cortisol levels are naturally high, allowing individuals to wake up feeling more energetic and refreshed.
A Calmer Mind:
It eases the transition to sleep by reducing daily fatigue and mental clutter. Especially for those who struggle to sleep due to thinking about negative events, worries, or to-do lists from the day, meditation can help calm their minds and regulate sleep routines. This situation is particularly common during childhood, a time of constant new experiences, and children can be taught to manage their thoughts with sleep meditation, helping them establish a healthy sleep routine from a young age.
Faster and Better Sleep:
Of course, when the mind and body relax, the time it takes to fall asleep significantly decreases. However, as mentioned above, sleep meditation not only aims for quicker sleep but also for deeper and higher-quality rest. Especially guided sleep meditations can significantly enhance sleep quality, even for beginners.
Deeper Sleep:
Sleep meditations that improve sleep quality also help you wake up less frequently during the night. This method is especially common among adults with frequent waking issues and children during their developmental years. In cases of frequent waking among children with ADHD, pre-sleep meditation exercises can provide a solution. During infancy, white noise sounds can substitute for meditation.
Supports Emotional Balance:
Regular sleep meditation can also help maintain a more balanced mood throughout the day, as it enhances emotional regulation. Individuals who meditate become increasingly skilled at directing their thoughts and understanding and controlling their emotions. When combined with mindfulness exercises, meditation quickly enhances emotional balance.
There’s no need for a complicated setup to practice sleep meditation. After choosing the most suitable support for the individual’s age and needs (such as listening to sleep meditation, meditation music, or guided meditations), a few simple steps can help you get started. Here are the steps for beginners:
Listening to calming music during sleep meditation helps relax the mind more easily. Especially nature sounds (like rain or waves), gentle piano melodies, or music tuned to a 432 Hz frequency are ideal for meditation. While these sounds exist naturally, they must be refined and frequency-adjusted digitally for use during sleep without overstimulating the mind. Therefore, we recommend using reliable sources when selecting sleep meditation music. The benefits of incorporating the right meditation music into your pre-sleep routines include:
Guided sleep meditation involves meditating with the assistance of a narrator. The narrator provides step-by-step instructions, from breathing techniques to relaxing the body and clearing the mind. For those new to sleep meditation or adults unsure of how to practice it, guided sleep meditations are highly recommended. This way, individuals can more easily learn proper techniques and begin experiencing benefits in a shorter period. The other advantages of guided meditation include:
The Budizzz App offers numerous expert-prepared (doctors, psychologists, meditation instructors, etc.) content options. You can download the Budizzz App now to listen to guided meditations and start your family’s journey to healthy living and better sleep.
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