Every finger has two cross lines dividing it into three parts. We call these parts ‘segments’. There are 15 segments on one hand.
Keep the tip of the thumb, on one segment at time, and count three breaths.
This mode is very effective for inducing sleep and relieving chronic pains.
To begin with, practice lying down in a comfortable posture, let us say, on your back. Spread your legs wide, resting the calves on the floor to relax the knees.
Avoid using a pillow. If you need it, use a thin one.
Keep your hands by your side, palms up.
Close your eyes.
Begin with one hand, say the left hand. Keep the tip of the thumb, on the top segment of the little finger.
Breathing in, feel the coolness, in the nose.
Breathing out, silently and slowly, say ‘one – one – one’, like a chant.
Breathing in second time, feel the coolness in the nose.
Breathing out, say ‘two – two – two’, like a chant.
Breathing in third time, feel the coolness in the nose.
Breathing out, say ‘three – three – three’, like a chant.
Switch the tip of the thumb to the middle segment of the little finger. Count three breaths, like you did at the top segment.
Switch the tip of the thumb, to the bottom segment of the little finger. Count three breaths as before.
Repeat counting three breaths, at the segments of the next three fingers: ring finger, middle finger and index finger.
At the thumb, use the tip of the index finger to keep on its segments and count three breaths as before.
Now, switch to the right hand, and count three breaths, at each of its segments.
Continue practicing, switching the hands.
If you liked practicing lying down, try other body positions as well.
Why do we say the same number three times? Is it wrong to say it only once?
Repeating the number is to engage the mind, on saying that number, as long as we are exhaling.
In the beginning, the out-breath may be short. You may be able to say the number, only once. That is fine, because we don’t want to force the breathing.
Gradually, the out-breath becomes longer, on its own. You may say the number two to three times, which make you feel more relaxed.
Feel free, to change the repetitions and adopt what makes you feel comfortable at any moment.
Enjoy the calming effect of this practice at bedtime and forget about sleep problems. If you have any questions, you can E-mail me, or call me. You can get my contact details, in this website.
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Parent page: Segment mode