Here is a simple and proven method for inducing sleep.
Try it when your doctor says there is no obvious disease.
It may substitute sleeping pills.
It's only 'side effect' is feeling fresh on waking up! 'Counting Breaths' works amazingly for all ages - 8 to 93 years.
How to do it? Lie down in your usual position.
Close your eyes.
Follow these 3 easy steps.
1.
In-breath: During the in-breath, sense the naturally present faint coolness inside your nose.
This coolness is always present.
We do not normally notice it.
Focusing on this coolness is calming.
2.
Out-Breath: During the out-breath, slowly count in the mind 'one-one' so on.
You may count one or more times, and the count may vary at different times.
Don't try to regulate breathing.
Let it happen anyway.
3.
Next in-breath: Enjoy the relaxing coolness inside the nose again (don't count during the in-breaths).
Next out-breath: Count the next number 'two-two' so on.
Repeat this pattern: Feel the coolness during the in-breaths and count the next number during the out-breaths.
Keep on doing this.
What will happen? At some number, your mind wanders and forgets about coolness and counting.
For some beginners, this may happen even before reaching five.
It's OK.
Relax! Repeat the above 3 steps every time you forget counting.
Your tense muscles will gradually loosen and induce sleep.
Amazing how this works! What if you don't get sleep quickly? The maximum time needed for onset of sleep is about 20 minutes.
If you don't sleep within this time, don't panic.
Try the advanced method.
Advanced Method: Pretend that you are not the person struggling to sleep but a scientist, doing an experiment on the side effects of 'Counting Breaths'.
Continue feeling the coolness of in-breaths and counting during the out-breaths.
If you happen to count up to hundred, restart from one.
Repeat the one to hundred counts, like the serious scientist you are! Your mind is thus made very busy with this experiment.
It has no time to even think about sleep.
What will happen? The muscles all over your body will gradually loosen and you, the scientist will doze off, forgetting the experiment! If you wake up mid sleep, 'Count your Breaths' and get back to sound sleep.
See how you feel fresher than before, when you wake up! Say ' Bye-Bye' to Insomnia!' Beyond quality sleep..
..
Count a few breaths during the idle or wandering moments of your mind, throughout the day - waiting anywhere, traveling in car/ train/ air plane or walking any place and during the stressful times - angry, sad, frustrated, tired..
so on.
In a few months, your mind will automatically focus on the breath sensation as needed.
This will periodically and relax your mind and body.
This relaxed state will reflect in your face with a happy smile! You can see such pictures in my web site www.
countingbreaths.
com If you have any of the problems like Hypertension, Migraine, Smoking or Tobacco chewing, Anger, Obesity, Insomnia, Stuttering or Difficult relationships, you will gain significant relief.
Plenty of feedback reported by practitioners of all ages is in the above web site.
Try it when your doctor says there is no obvious disease.
It may substitute sleeping pills.
It's only 'side effect' is feeling fresh on waking up! 'Counting Breaths' works amazingly for all ages - 8 to 93 years.
How to do it? Lie down in your usual position.
Close your eyes.
Follow these 3 easy steps.
1.
In-breath: During the in-breath, sense the naturally present faint coolness inside your nose.
This coolness is always present.
We do not normally notice it.
Focusing on this coolness is calming.
2.
Out-Breath: During the out-breath, slowly count in the mind 'one-one' so on.
You may count one or more times, and the count may vary at different times.
Don't try to regulate breathing.
Let it happen anyway.
3.
Next in-breath: Enjoy the relaxing coolness inside the nose again (don't count during the in-breaths).
Next out-breath: Count the next number 'two-two' so on.
Repeat this pattern: Feel the coolness during the in-breaths and count the next number during the out-breaths.
Keep on doing this.
What will happen? At some number, your mind wanders and forgets about coolness and counting.
For some beginners, this may happen even before reaching five.
It's OK.
Relax! Repeat the above 3 steps every time you forget counting.
Your tense muscles will gradually loosen and induce sleep.
Amazing how this works! What if you don't get sleep quickly? The maximum time needed for onset of sleep is about 20 minutes.
If you don't sleep within this time, don't panic.
Try the advanced method.
Advanced Method: Pretend that you are not the person struggling to sleep but a scientist, doing an experiment on the side effects of 'Counting Breaths'.
Continue feeling the coolness of in-breaths and counting during the out-breaths.
If you happen to count up to hundred, restart from one.
Repeat the one to hundred counts, like the serious scientist you are! Your mind is thus made very busy with this experiment.
It has no time to even think about sleep.
What will happen? The muscles all over your body will gradually loosen and you, the scientist will doze off, forgetting the experiment! If you wake up mid sleep, 'Count your Breaths' and get back to sound sleep.
See how you feel fresher than before, when you wake up! Say ' Bye-Bye' to Insomnia!' Beyond quality sleep..
..
Count a few breaths during the idle or wandering moments of your mind, throughout the day - waiting anywhere, traveling in car/ train/ air plane or walking any place and during the stressful times - angry, sad, frustrated, tired..
so on.
In a few months, your mind will automatically focus on the breath sensation as needed.
This will periodically and relax your mind and body.
This relaxed state will reflect in your face with a happy smile! You can see such pictures in my web site www.
countingbreaths.
com If you have any of the problems like Hypertension, Migraine, Smoking or Tobacco chewing, Anger, Obesity, Insomnia, Stuttering or Difficult relationships, you will gain significant relief.
Plenty of feedback reported by practitioners of all ages is in the above web site.