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How to Meditate
Meditation is something everyone can do. Practicing can help improve your health and wellbeing.
Explore MeditationASMR Meditation
In today's hectic world, finding peace can feel impossible with constant noise and worries that leave us drained. ASMR meditation, with its gentle sounds and visuals, offers a way to escape. It's more than relaxation — this form of meditation empowers us to manage stress, navigate emotions, and cultivate calm. Whether battling insomnia or seeking tranquility, ASMR meditation could unlock a happier you.
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What is ASMR meditation?
ASMR meditation is a blend of relaxing vibes and sensations — like when someone whispers in your ear or taps on a glass. It's about turning those tingling sensations, autonomous sensory meridian response (ASMR), into a full meditative experience. Many report feeling tingles starting from the tops of their heads and trickling down their spines.
Unlike other meditation routines, which might involve counting breaths or chanting mantras, ASMR meditation uses auditory and visual cues to help you unwind. Whether it’s a soft guiding voice, ambient soundscapes, or even the subtle beat of binaural rhythms, it’s all about finding what personally soothes you into experiencing deep calm.
ASMR meditation can also include classic relaxation elements — deep breathing, visualizing peaceful scenes, or doing a body scan from head to toe. This mix helps deepen the authenticity and makes ASMR meditation a standout choice for those looking for new ways to relax and find peace.
If you need a “brain-hug” to help you relax, try these whispering ASMR meditations from Insight Timer.
Best ASMR meditation techniques
There are a variety of ASMR meditations, from soothing whispers to body scans and mantra repetition, to help us unwind and de-stress. Each method provides a unique pathway to relaxation and mindfulness so we can find the perfect approach to suit our individual preferences and needs.
Guided ASMR meditation
Guided ASMR meditation is a relaxation technique that combines the calming effects of autonomous sensory meridian response with meditation. ASMR, a tingling sensation, begins on the scalp and spreads throughout the body in response to triggers like whispering or tapping. This practice uses guided imagery, soothing sounds, and relaxation techniques to induce calmness. It integrates mindfulness meditation principles with sensory experiences unique to ASMR.
Binaural ASMR uses binaural recordings to create a 3D audio effect, enhancing the immersive nature of ASMR content. This technique involves recording sound with two microphones placed at the ears of a dummy head, simulating the acoustic properties of the recording environment. Binaural ASMR stimulates brain regions associated with reward, relaxation, and social bonding. It also induces brainwave entrainment and psychological stability, contributing to calmness and stress reduction.
Breathing exercises are vital to ASMR meditation, as they’re linked to increased relaxation and stress reduction. Techniques like sudarshan kriya yoga (SKY), diaphragmatic breathing, and controlled slow breathing are widely used and scientifically proven to be effective.
Combined with ASMR meditation, breathing exercises can activate the parasympathetic nervous system and:
- amplify the relaxation response
- enhance receptivity to ASMR triggers
- promote mental and emotional well-being
By incorporating breathwork and ASMR meditation into your wellness routine, you create a powerful toolkit for managing stress and cultivating inner peace.
Visualization in ASMR meditation involves creating vivid mental images that evoke specific feelings and sensations for deep calm and immersion. It enhances our ASMR experience by helping us unwind, managing emotions, and aiding personal growth. It also provides cognitive distraction, redirecting attention away from stressors and intrusive thoughts, thereby enhancing mental well-being.
The effectiveness of visualization in ASMR meditation is attributed to the activation of brain regions associated with emotion and sensory processing and the strong connection between mental imagery and physiological responses.
Body scans are a mindfulness meditation technique that directs attention to different body parts, moving from one area to another. The goal is to observe physical sensations without judgment, acknowledging them as they arise. Body scans use focused attention and awareness of bodily sensations to create a sense of calm and focus, similar to ASMR triggers.
Mantra repetitions are a common way to trigger ASMR tingles by repeating a word (usually an affirmation), phrase, or brief prayer. They induce relaxation through focused attention and hormone release. When mantra repetitions are used alongside ASMR meditation, they enhance mental focus and emotional well-being and reduce stress and anxiety.
Benefits of ASMR meditation
There are many different ways ASMR meditation can benefit us — most obviously, it helps us relax. But it can also improve sleep quality, make us more mindful, reduce stress, regulate our emotions, and more. Let's delve into some of the ways ASMR meditation can enhance our well-being:
Achieve deep relaxation
An ASMR trigger brings about profound relaxation in much the same way as listening to classical music. Research has drawn parallels between ASMR and flow. Flow is a state of intense relaxation and engagement. Also, ASMR is linked to increased absorption, which enhances the relaxation experience. Absorption is where we become deeply engaged and focused on the stimuli.
Optimize sleep quality
ASMR meditation is beneficial for individuals struggling with sleep issues, such as insomnia. An article in the Psychology of Consciousness confirms it can enhance sleep quality by leading to faster and more restful sleep. The relaxing nature of ASMR stimuli helps quiet the racing mind and slow down breathing, which are often barriers to achieving deep sleep.
Elevate mindfulness
ASMR meditation encourages individuals to tune into subtle sounds and tingles, enhancing their awareness of bodily sensations and the present moment. This increased present-moment awareness contributes to cultivating a sense of mindfulness. Mindfulness has been linked to reduced anxiety, increased self-awareness, and improved emotional well-being.
Reduce stress effectively
Studies show that ASMR leads to a more balanced emotional state, effectively reducing stress and fostering peace. It’s a powerful tool for lowering the stress hormone cortisol, promoting tranquility and peace.
Sharpen focus
ASMR meditation is known for its relaxation properties, but it also plays a crucial role in enhancing focus and concentration. It reduces distractions, allowing individuals to focus more effectively on tasks, potentially increasing productivity and performance. Tuning into ASMR triggers also improves attention span and cognitive focus.
Master emotional regulation
ASMR meditation evokes positive emotions like tranquility and joy, counteracting negative ones like stress and anxiety. This balance is especially beneficial for those struggling with mood disorders or emotional instability, as it is linked to managing emotions more effectively.
Boost sensory awareness
ASMR meditation enhances sensory awareness by enhancing our perception of subtle experiences. Studies show that by focusing on tingling sensations, gentle sounds, and visual stimuli, we develop a deeper appreciation for sensory nuances. It leads to a richer and more fulfilling perceptive experience. This practice is especially helpful for those who cannot fully utilize their senses.
Enhance overall well-being
ASMR meditation is a holistic approach that promotes well-being by supporting mental wellness with:
- stress reduction
- relaxation
- emotional balance
- improved focus
Additionally, studies confirm that it improves physical health by enhancing sleep quality and promoting heightened sensory awareness, leading to a deeper understanding and appreciation of one's surroundings.
Resources and tools for ASMR meditation
Insight Timer’s free meditation app
The Insight Timer app offers an extensive collection of free meditation resources tailored for relaxation. It features thousands of guided meditations aimed at enhancing focus and fostering mindfulness.
Online resources and communities
Joining Insight Timer's online communities may help develop healthy habits and provide motivation to keep up a regular meditation practice. These virtual forums act as a hub for conversation and engagement where you can talk with other meditation practitioners about ASMR and other similar topics.
Premium ASMR meditations
On Insight Timer, you can explore a variety of guided ASMR meditations and courses. These sessions are designed to enhance your quality of life by providing a more immersive learning experience.
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Frequently asked questions (FAQs) about ASMR meditation
References
Barratt, E. and Davis, N. (2015). Autonomous sensory meridian response (ASMR): a flow-like mental state. Peerj, 3, e851. https://doi.org/10.7717/peerj.851
Barratt, E. L., Spence, C., & Davis, N. J. (2017). Sensory determinants of the autonomous sensory meridian response (ASMR): understanding the triggers. PeerJ, 5, e3846. https://doi.org/10.7717/peerj.3846
Janik McErlean, A. B., & Osborne-Ford, E. J. (2020). Increased absorption in autonomous sensory meridian response. PeerJ, 8, e8588. https://doi.org/10.7717/peerj.8588
Maeno, A., & Kajimura, S. (2022, December 29). The role and power of visual trigger on the experience of Autonomous Sensory Meridian Response (ASMR). Research Square (Research Square). https://doi.org/10.21203/rs.3.rs-2384295/v1
Mahady, A., Takac, M., & Foe, A. (2023). Differences between autonomous sensory meridian response (ASMR) and biophilia: a pilot study.. Psychology of Consciousness Theory Research and Practice. https://doi.org/10.1037/cns0000357
Natarajan, A. (2023). Heart rate variability during mindful breathing meditation. Frontiers in Physiology, 13. https://doi.org/10.3389/fphys.2022.1017350
Rangasamy, V., Susheela, A., Mueller, A., Chang, T. F. H., Sadhasivam, S., & Subramaniam, B. (2019, March 26). The effect of a one-time 15-minute guided meditation (Isha Kriya) on stress and mood disturbances among operating room professionals: a prospective interventional pilot study. F1000Research. https://doi.org/10.12688/f1000research.18446.1
Sakurai, N., Ohno, K., Kasai, S., Nagasaka, K., Onishi, H., & Kodama, N. (2021). Induction of Relaxation by Autonomous Sensory Meridian Response. Frontiers in Behavioral Neuroscience, 15. https://doi.org/10.3389/fnbeh.2021.761621
Smith, S., Fredborg, B., & Kornelsen, J. (2019). A functional magnetic resonance imaging investigation of the autonomous sensory meridian response. Peerj, 7, e7122. https://doi.org/10.7717/peerj.7122
Tripathi, V., Bhasker, L., Kharya, C., Bhatia, M., & Kochupillai, V. (2022, March 12). Electroencephalographic dynamics of rhythmic breath-based meditation. bioRxiv (Cold Spring Harbor Laboratory). https://doi.org/10.1101/2022.03.09.483685
Yusaira, F. and Bennett, C. (2021). Influence of autonomous sensory meridian response on relaxation states: an experimental study. Neuroregulation, 8(4), 184-193. https://doi.org/10.15540/nr.8.4.184
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