Meditate your way to sleep

Wednesday, June 20, 2018

INNER PEACE, Is stress leading to sleeplessness? Ahead of International Yoga Day, Kamlesh D Patel ,The Global Guide of Heartfulness explains how ‘Heartfulness’ meditation can help calm your mind and ease your slumber….

Chronic sleep deprivation has become a scourge of our modern times. The ever-increasing work pressure, meetings, deadlines, the stress of exams and domestic responsibilities have led to a constant decline in sleep hours of people across all age groups. Sleeplessness has become a sort of “badge of honor.” You may feel compelled to talk about how busy you are or how much you are accomplishing, even if pushing yourself to do increasingly more is causing you to damage your health by foregoing sleep. Yet, sleep is as important as food and water. It occupies one-third of our lives.

ill-effects galore

In different studies, approximately 25% of adults mentioned that their sleep was not satisfactory. At least 10-15% have symptoms of sleep deprivation negatively affecting their day-time work, while 6-10% actually meet the diagnostic criteria for insomnia.

The chronic shrinking of sleep time has resulted in circadian rhythm disorders. Sleep problems are also prevalent among children and teenagers due to prolonged use of the internet and television. Studies show that this has resulted in obesity, cognitive impairment and emotional disturbances. In adults, sleep disturbances lead to a wide range of health problems such as diabetes, cardiovascular diseases, anxiety, depression, premature ageing, alcoholism and other substance abuse. Chronic sleep restriction can eventually impact society in terms of loss of productivity and increased health costs.

Just meditate

Fortunately, several studies have shown that meditation can fight insomnia and improve quality of sleep and, in turn, improve health. According to National Science Foundation, our brain produces 50,000 thoughts per day. Around 95% of these thoughts are repetitive, restrictive, spiral of anxieties and worries about the past and future. Even though the body is at rest, the mind cannot unwind itself. This is the fundamental cause of stress leading to sleep disturbances. Training our minds to meditate by ignoring thoughts brings us to the awareness of the present and creates a balanced state within, thereby removes stress.

The path of the heart

Simplified heart-based raja yoga meditation techniques, like ‘heartfulness’, is designed to suit our hectic lives. With its holistic approach, it is effective in improving sleep and quality of life, when practiced regularly.

Heartfulness meditation is all about resting the mind on the heart with one single thought and ignoring all other thoughts — as uninvited guests. Regular practice of this very act trains the mind to pursue only the necessary thoughts and ignore the unwanted ones. This is the true regulation of mind where it is guided by the heart and there is no cluttering of unwanted thoughts.

The heart is the seat of intellect and wisdom. Connecting to the depth of heart develops sensitivity, emotional strength and a connection to one’s inner self. The heartfulness technique for rejuvenation of mind, by removing deep impressions through autosuggestion, is useful to declutter the mind. The burden of emotional stress remains as long as thoughts remain in touch with the physical mind. With this state of mind, one needs longer time to fall asleep and gets, if at all, only a disturbed sleep.

Deep meditation on the heart takes the mind into the finer layers of consciousness, physical awareness is lost, and the traffic of unwanted thoughts causing emotional stress is automatically removed. Sleep will be instantaneous, deep and undisturbed for a balanced mind that is trained through regular meditation. Let’s look at some of the effects of meditation on sleep

Relaxation response: While sleeping, our heart rate, blood pressure, respiratory rate and minute ventilation go down and there is decreased oxygen consumption and carbon dioxide elimination. Meditation induces similar physiological changes except that the person remains alert although the physical body goes into a state of deep relaxation.

Enhancing melatonin: Meditation augments synthesis of melatonin in the pineal gland, a hormone that regulates the natural sleep cycle. Stress inhibits the production of melatonin. Risk of breast cancer is linked to the reduction in melatonin levels due to sleep deprivation. Meditation, by enhancing melatonin levels, prevents this risk. Soon after beginning a meditation routine, many people have reported better quality of sleep as well as the need for less sleep.

Alleviating anxiety & depression: Meditation-induced regulation of mind directly reduces anxiety and depression. This effect is noted in both beginners and advanced meditators. Brainwaves get stimulated in the same way during both meditation and deep sleep, from boosting the alpha, theta and delta waves and reducing the stress-associated beta waves.
Curing ailments: Meditation has proven benefits in the prevention, treatment and rehabilitation of hypertension, ischemic heart disease, bronchial asthma, COPD, anxiety neurosis, depression, cancer, certain degenerative diseases and many chronic pain conditions. Sleep disturbances are common in these conditions which are also improved by meditation. Meditation also influences the cognitive behavioral and emotional aspects of these patients, thus improving their overall prognosis.

Meditative practices thus help to integrate the brain functions, regulate the various physiological mechanisms resulting in a state of mental, emotional and physical well-being.

Heartfulness,A worldwide organization available in 130 countries with its Middle East Headquarters in Dubai will be conducting a free Heartfulness Yoga & Meditation Wellness Session on Friday the 22nd June at 8 am sharp at Indian community school, Amman branch, Salmiya Block 12 to Celebrate 4th International Day of Yoga.

FREE ENTRY.All are welcome. Register at Email : [email protected] , WhatsApp: 99661083.

(The author of this article is Mr.Kamlesh Patel Fondly known as Daaji to all is the Global Guide for Heartfulness )

Express your comment on this article

Submit your comments...
Disclaimer: The views expressed here are strictly personal and does not hold any responsibility on them. We shall endeavour to upload/publish as many of the comments that are submitted as possible within a reasonable span of time, but we do not guarantee that all comments that are submitted will be uploaded/published. Messages that harass, abuse or threaten other members; have obscene, unlawful, defamatory, libellous, hateful, or otherwise objectionable content; or have spam, commercial or advertising content or links are liable to be removed by the editors. We also reserve the right to edit the comments that do get published. Please do not post any private information unless you want it to be available publicly.

India - Global host of 2018 World Environment Day

India is the global host of 2018 World Environment Day which is taking place on June 5, 2018. The t


Students should proactively indulge in co-curricular activities - Raghavi Vishwanath an alumni of FAIPS Kuwait

When youngsters reach a pinnacle it is always a pleasure to learn more about their lives and how th


A thought for Ramadan

Sunday, the 13th of May, 2018 Festival greetings, Happy Sunday greetings Mother’s Day greetings


Kuwait Cricket - A Sense of accomplishment: Herschelle Gibbs

In the recently concluded ICC World Twenty20 Asia Qualifiers ‘A’ , the Kuwait's national crick


Raindrops - Usual and Unusual Stories of love by Dr. Navniit Gandhi

Dear Readers, Dr Navniit Gandhi has penned a collection of 19 true, usual and a little unusu


Love is in air when he sings, Shahbaz Aman

What could be the appropriate adjective to describe this man; singer; composer; or an unusual embod


Don’t Want a Day… Want a Deal!

I am a Woman and like me, there are countless other women out there who do not want Days to commemo


My heart, my soul and all my sincerity is for this country – Ajiaz Ahmad Sarfaraz

“By serving this great country for more than three decades, I feel that the word ‘great’ fully appl


Teamwork Makes The Dream Work! – Nomaan Sidiq Budroo, Captain of Kuwait U-19 Cricket Team

Kuwait Cricket’s National U 19 team returned home after their best ever performance in the ICC U 19


A Walk in the Garden…

Our garden in Salmiya is an exciting learning-place… Every walk in it, teaches something every time


True sense of Indian luxury at Asha’s Restaurant

Who doesn’t like a luxurious dine out once in a while with families and friends? What if it is coup


Zafran Indian Bistro with innovative Indian Cuisines

Indian Cuisines are packed with interesting ingredients and enticing aromas that make it super deli


New Menu at Zafran Puts Contemporary Spin on the Traditional

Fans of Zafran can rejoice as the popular Indian bistro launches a new menu this week. The front


A nostalgic and delicious train journey in Kuwait at Kerala Express Restaurant

A train journey during our annual vacation in India is definitely a nostalgic experience for many o


GOA FC All-India Football Tournament Capxem Boys crowned Champions

A star studded Capxem Boys were crowned champions of the first edition All India 7-aside Football T


Kiff League for Jp D’mello Trophy Indian Football League Final on Friday 29th June

The much awaited JP D’Mello Rolling Trophy KIFF League final for season 2017~18 will be played on 2


22 Yards Cricket Academy Summer Camp For Cricket Coaching

22 Yards Cricket Academy, a professionally run Cricket coaching center having its 16th year of succ


KCWA organized ‘Play on Indoor Sports’

Kuwait Canara Welfare Association (KCWA), for the first time organized an Indoor “Play on Sports” e


Don Bosco Oratory (DBO) Beat Kuwait Independents Hockey (KIH) 1/0 in The First 2018 DBO Hockey Tourunament

Kuwait, Ahmadi – 12 May 2018, in what would one say “breathless showpiece” DBO and KIH. It was anot