Bedtime practice – Level 1

‘Focusing on breathing’ at bedtime is a back door strategy, to circumvent the challenge of introducing this new practice into the set (in stone!) daily routine and internal resistance to any change (1).

The breathing practices presented here are different from the Yogic breathing practices which prescribe different patterns of breathing. In contrast, these practices do not prescribe any pattern for breathing, except in one mode. We passively watch the breathing, like quietly watching the actors acting out on a movie screen. These practices are safe even when you don’t strictly follow the suggestions.

How do I practice at bedtime?

Begin practicing when you wish to fall asleep. If you like it, extend the practice to the waking up period.

Falling asleep ‘Focusing on breathing’ (FOB): When you wish to to fall asleep, practice FOB lying in your usual posture. The incessant flow of thoughts is reduced, calming the mind. The tense muscles all over the body will gradually relax. Your sleep begins to improve from day one! (2)

Waking up ‘Focusing on breathing’: Practice for at least for a few minutes immediately on waking up, still lying on the bed, eyes closed. This morning practice activates the mind and body. It lays the foundation for working stress free during the day (3).

What are the benefits?

Practitioners quickly enjoy improvement in sleep: sleeping quicker with less interruptions and feeling better on waking up. They get relief from mind, body and relationship problems: Anger, Anxiety, Asthma, Lack of Concentration, Stress before and during dental work, Panic attacks, Depression, Hypertension, Repeated failures of Infertility treatments due to stress, Insomnia, Job stress, Relationship stress, Migraine, Obesity, Chronic pains, Smoking, Non-smiling face, Stuttering and Lack of willpower (4).

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

Parent Page: Relaxation to Meditation

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