Bedtime practice – Level 1

‘Focusing on breathing’ (FOB) at bedtime using different modes is a clever back door strategy, to circumvent the internal resistance to any change in our daily routine (in stone!) (1).

The ‘focusing on breathing’ presented here is totally different from the Yogic breathing in which we intentionally change the current pattern of breathing. Here, we passively watch the naturally happening in-breaths and out-breaths, like sitting on the beach and watching the waves in the ocean.

Focusing on your breathing, lying in the bed

Begin practicing when you wish to fall asleep. If you like it, extend the practice to the waking up period, while still lying in the bed.

Falling asleep
When you wish to to fall asleep, practice FOB lying in your usual posture. The incessant flow of thoughts is reduced, calming the mind and relaxing the tense muscles. Your sleep begins to improve from day one! More at (2)

Waking up
Practice for a few minutes immediately on waking up, still lying in the bed, eyes closed. This refreshes the mind and body, laying the foundation for a stress free day. More at (3).

What are the benefits?

Enjoy quick improvement in sleep: sleep quickly with lesser interruptions and feel better on waking up. Gain relief from: Anger, Anxiety, Lack of focus, Stress at home, job or elsewhere, Panic attacks, Depression, Hypertension, Insomnia, Migraines, Chronic pains , Smoking and More at (4).

(1) Why practice lying on the bed at night and morning?
(2) Falling asleep by ‘Focusing on breathing’   Testimonials – Relief from insomnia
(3) Waking up ‘Focusing on breathing’
(4) Benefits: De-Addiction to Willpower

Parent Page: Relaxation to Meditation

Helpful tips for better sleep

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