It's a terrible feeling. The one that makes you want to tear your hair out. You're tucked in, cozy as ever, the room temperature is just perfect, the lights are dimmed low ... but you just can't seem to sleep! You know you have to, you even want to, but you simply can't! Nothing is more frustrating than that feeling. Many people experience this and end up groggy and lethargic during the day. Fortunately there are some good meditation techniques that can help tremendously in this regard. Here they are. Effective Meditation Techniques for Sleep The key to a good night's sleep is relaxation. Meditation before bed is one of the best ways to relax your mind and body (insomnia patients should consult the doctor if the condition persists). Given below are some such techniques that you can try to sleep better. Meditation Music One of the simplest and most effective techniques is using meditation music. Sleep comes easily if you listen to soft, soothing music just before going to bed. While listening to this soft music, perform simple breathing exercises to bring your breathing to a stable rhythm. This is great for stress relief and to make you calm and relaxed. That's all you need to fall asleep. A suggestion would be to use a music player with a remote control so that you can turn it off when you're ready to sleep OR use earphones. Mental Imagery This technique involves your imagination. Get into a comfortable position on your favorite couch or your bed. Once you're comfortable, do a slow breathing exercise to relax yourself. A relaxed mind, devoid of thoughts, is capable of vivid imagination. So clear your mind and picture yourself in a place which represents peace and quiet to you. Continue to imagine yourself in this place, doing any activity that keeps you calm. This technique can involve another person as a guide too. This person can guide you through your journey to this peaceful place. But remember, the place that you imagine should be your own idea. Choosing to be in a place that someone else is imagining will not serve any purpose because what's peaceful to one may not be to another. Awareness Technique This technique requires a fair amount of concentration. It is a very simple stress reliever and will guarantee that you will be totally relaxed after you follow it. It is all about being one with yourself. What you have to do: get in a relaxed position, wherever you are. It could be your chair, bed or desk at work. Close your eyes, and slowly tell your mind to sense each and every part of your body. Move from head to toe. While doing this, feel the blood coursing through your veins in all the parts. Feel the circulation. If you're concentrating enough, you will be able to feel your pulse in every part of your body. As you feel the pulse, recognize the warm sensation that this flowing blood is rendering to your entire body. As you recognize this, you will feel a tingling sensation in every part that your mind is picturing. Once your entire body has been scanned by your mind, open your eyes. You will definitely be relaxed and will sleep well at night. Muscle Contraction and Relaxation This is one of the simplest, yet effective techniques for sleep. This is how you do it: begin at your toes, squeeze them for about ten seconds and then release them. Feel the sensation. Repeat this technique, moving upwards in your body, alternatively squeezing and relaxing the muscles. This method increases and improves blood circulation and also makes you unwind from the daily stress that you feel. These were some meditation techniques that will help you relax and drift off to sleep. Just try one of them tonight and see how refreshed you feel tomorrow morning. Go on, *yawn, sigh, zzzzzzz.....*