Listen in several languages! Click the "red world icon" below. Thank you for being apart of the Meditation Life Skills Community!
ASMR meditation is a meditation technique that is primary used for relaxation and focus. It consists of people doing things as simple as whispering or folding clothes which sends a tingling sensation that starts at the scalp and moves through the spine.
ASMR Meaning – Autonomous Sensory Meridian Response – is a method from the USA that causes a static-like or tingling sensation on the skin when used. It starts on the scalp and meanders along the neck and upper spine. In recent years, ASMR has become a global phenomenon. Acoustic sensory stimuli bring about extremely deep relaxation, which is ideally suited to entering into meditation. This makes ASMR Meditation easy for anyone who thinks it is difficult.
ASMR Meditation – Resting in Heart-Centered Awareness
for relaxation, hypnosis, and anxiety
How does the ASMR Meditation Method Work?
ASMR can be used as a preparation for your meditation. In theory, everyone can experience ASMR – but the stimuli to which the individual reacts are different. You can also listen to audio files that are based on the ASMR principle.
A crackling, rustling, hissing, or scratching sound are some examples of ASMR. But whispering is also part of it. The text that is spoken is only whispered and it is irrelevant whether the user understands it acoustically.
Anyone who experiences the ASMR technique will probably feel a tingling sensation on the skin, which moves down the spine. Sometimes this reaction also happens at the hairdresser’s when he runs through the customer’s hair. Sometimes this reaction also happens at the hairdresser’s when he runs through the customer’s hair.
Deep relaxation – the best prerequisite for meditation
ASMR Meditation can therefore help you to get into deep relaxation. Because deep relaxation is the best prerequisite for meditation. In the meantime, there are even concrete ASMR meditations in which the ASMR triggers are implanted directly in the guided meditation.
ASMR triggers – which ones are there?
There are now countless triggers that are used for ASMR. Some of these triggers are particularly common:
- Tapping, especially nail tapping – making noises with your fingernails
- Scratch glasses
- Make noises with your mouth
- Crackling – for example with aluminum foil, a plastic bag, or paper
- Food noises
- Light drumming
- The crackling of the fire
- Leaf through the book
These triggers are very popular:
- Whispering voices (“Whispering”)
- Tapping with your fingernails on a surface (“Tapping”)
- The rustling and crackling of paper or plastic (“Crinkle Sounds”)
- Noises from sticky objects (“Sticky sounds”)
Even role-playing games can trigger ASMR. There are videos in which a situation is simulated in which a hairdresser, teacher, or nurse speaks to you. The user then becomes a “customer”.
You don’t know about ASMR?
ASMR Meditation is considered an extremely personal experience and is not based on scientifically founded knowledge. Therefore, this relaxation method can quickly end up in the esoteric or spiritual category. Some even think it’s magic. So some people don’t even dare to report about it. So it’s no wonder that ASMR is unknown to many people. But ASMR is well known in social networks. They exchange the experiences that people have there.
ASMR can be a great way to leave everyday life behind for a short time. It is also very often used as a sleep aid. You have to find out whether someone is particularly sensitive to a trigger. Pay a little attention to yourself and your soul.
ASMR is also often used for depression, panic attacks or to reduce stress, even if a positive effect has not been scientifically proven. Due to the many experiences and positive opinions circulating on the Internet, it is at least worth a try.
Enjoy ASMR properly!
Your basic mood and the external conditions should be right so that ASMR can trigger something in you. If there is stress or an argument at home, it doesn’t make sense to start ASMR. Because then you will certainly not feel a positive mood. Take your time for this experiment. You may also be able to use this technique to help you fall asleep.
Full-Body Relaxation and Guided Breathing Meditation
For Bone Deep Sleep – Rest and Restore
Start on your back and any time you want to you can roll over onto your side.
In this ASMR Meditation, we’ll be using breathing to trigger the parasympathetic nervous system (rest and repair mode) helping your body to get a proper night’s rest. Ingrained muscle tension and shallow breathing habits can prevent your body from fully switching off from a nervous system ‘stress response’. This has an impact on virtually every system in the body.
By taking the time to release muscle tension, breath deeply before sleep you’re helping your body restore — by providing the internal conditions your body needs for a healthy immune system, digestive system, helping to regulate blood pressure, blood sugar levels as well as support the repair and function of every organ and system in the body.
What if you meditate and you still can’t sleep!? Even if you don’t find that you’re unable to get as much sleep as you’d like, simply by meditating you’re changing your inner chemistry in the form of hormones and neurotransmitters…
Less sleep in repair mode can leave you feeling more rested than lots of sleep in stress mode! So if you suffer from insomnia relax, knowing you’re doing something great for your body simply by meditating, from your skin to your bones and everything in between.
More Sleep Tips…
Make sure you get outside in some daylight every day (even if it’s cloudy). Sunlight triggers Serotonin (the happy hormone) production and Serotonin converts into Melatonin (the sleep neurotransmitter) at night. The light close to sunrise is especially good.
Avoid blue light from screens for at least a couple of hours before bed. Blue light prevents serotonin from converting into melatonin. If you need to use your phone/computer use a night shift filter or an app like ‘flux’ to reduce the blue light. Or use blue-light-blocking glasses. Try to avoid eating late in the evening, if your body is focused on digestion it’s less able to focus on rest and repair.
ASMR 10 Minute Guided Meditation For Relaxation & Peace
Tips for ASMR Meditation for beginners
If you are curious and want to try out for yourself whether you are receptive to ASMR videos, we have a few tips for you:
- Use headphones to experience the sounds more intensely
- To get started, it is best to choose videos on YouTube by ASMR artists who already have a lot of subscribers. Then you can assume that the videos are good and that the effect of ASMR is transported well. Because a good sound recording is essential for the quality of the video
However, the expectation should not be so high if you want to have an ASMR experience for the first time. Sometimes there is no tingling in the head. Nevertheless, such ASMR videos can help you relax and meditate.
ASMR is not scientifically proven – but has many supporters
There is still no sound scientific explanation for ASMR. There is no neurological or organic explanation that ASMR is relaxing. If you have doubts about the effectiveness, you can see for yourself and just give some videos a chance. ASMR Meditation does not work for all subjects, so trying it yourself is the only way to check. You shouldn’t give up on the first try as there are hundreds of triggers, only one of which may really let you relax.