This is the FOUNDATION STEP for healing the mind, body and relationships. When you routinely practice it when falling asleep, you will break free from the grip of stress.
How do we do it?
Getting sleep: Practice ‘focusing on breathing’ at bed time when you wish to sleep as described in (1) & (2). It reduces the flow of thoughts and calms the mind. The tyranny of thoughts will end. The muscles all over your body will relax. You will sleep quietly and enjoy undisturbed sleep, for many hours. The healing initiated while entering the sleep state will be going on, even while you sleep.
When you wake up, you will feel fresher than before. After you practice at bedtime for a few days and feel its impact, you will love it. You can’t help practicing it every night. How can you do it practically?
Lie down in any posture. Cover your body as needed. Close your eyes. Start practicing the ‘Segment mode’ or ‘Triple segment mode’ or ‘Tip mode’, per your choice as described in (1). By the time you complete 4 to 6 hands or even before, you may feel sleepy. You may not like to move your fingers. Then switch to the ‘Counting mode’ (1). After a while, you may feel more sleepy. You may not like to count the breaths. Then switch to the ‘Feeling mode’ (1). Don’t try to change the pattern of breathing. It is OK for the pattern to change on its own. You will be surprised how smoothly you enter sleep! See the detailed article at (1).
When sleep is disturbed: If your sleep is disturbed for any reason, get back to sleep, using the same sequence of modes or a shorter sequence that works for you.
On waking up: If the bedtime practice improves your sleep quality and duration, advance to the next step of practicing immediately on waking up, to reinforce it and enjoy more benefits during the day time (3).
This is a powerful practice. It frees the mind from the repetitive and stressful thoughts that hold up sleep. It calms the mind and relaxes the tense muscles all over the body – hands, legs, shoulders, neck and face. It helps you smoothly enter the sleep state and enjoy quality sleep for longer hours. It helps you get back to sleep, whenever it is disturbed. It works silently on your mind and body, even while you sleep. People who practiced it only to get sleep, reported remarkable benefits for mind, body and relationships. If you take a close up photo of your face now and after 4-6 months practicing this technique, you will see a visible change in your face! See numerous success stories at (4).
(1) ‘‘How to enjoy quality sleep and conquer insomnia by ‘Focusing on breathing’ HTML PDF Version
(2) ‘How can I focus on breathing? ‘ for the six different modes.
(3) On waking up
(4) Relief from insomnia Numerous sucess stories
Secrets of a great night’s sleeep
Impact of insomnia on health and performance
Shortage of sleep and heart disease – Article
Sleep medicines – Study reports significant adverse effects
Waiting for sleep
How to tame stubborn insomnia
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Parent page: ‘LEVEL I – Focusing on breathing’
Next page: ‘Waking up routine’