Level – I is to practice ‘focusing on breathing’ at bedtime, as it is the easiest time to introduce this new practice into the daily routine. More at (4).
The ‘focusing on breathing’ practices presented here are different from Yogic breathing practices. Yogic practices require you to change the current pattern of breathing, to conform to the given guidelines. We are warned to learn them from a trained teacher, to avert potential harm from wrong practice.
In contrast, these breathing practices do not suggest any pattern for breathing, except in one mode. We passively watch the breaths, like watching the actors on a movie screen. These practices are totally safe whatever way you do them, even for children.
How do I practice at bedtime?
Begin practicing when lying on the bed and waiting for sleep. When you like it, extend the practice to waking up.
Waiting for sleep: Practice at bed time, lying on the bed, when you need to sleep. Focusing on breathing reduces the flow of thoughts and calms the mind. The muscles all over your body gradually loosen and relax. Your sleep will improve significantly from day one!. More at (1).
Waking up: Practice immediately on waking up, still sleepily lying on the bed, eyes closed, for at least for a few minutes. This morning practice has a tuning effect on the mind and body, laying a good foundation for a stress free working day. More at (2).
What are the benefits?
Most practitioners report significant improvement in sleep pattern – sleeping quicker, less interruptions and waking up feeling better. Also reported are relief from variety of problems: Anger, Anxiety, Asthma, lack of Concentration, anxiety in Dental work, Depression, Hypertension, repeated failure of Infertility treatments, Insomnia, Job stress, Migraine, Obesity, Panic attacks, Chronic pains, Smoking, Smiling and Stuttering and Willpower . Detailed reports are at (3).
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Parent page: Relaxation to Meditation
Next page: ‘Waiting for sleep’