First, you have to realize that inability to fall asleep will be either mental, physical, or the interplay of both in its origin. If it is primarily mental, then this article can help. If it is primarily physical, i.e. too much caffeine, for instance, then you may be less successful, but I encourage you to try this approach anyway. If it is the interplay of both, then the results you get using the following technique may or may not work, depending on your level of concentration and effort.
Let us begin by focusing your attention. Start by saying to yourself (i.e. whispered out loud or in your internal dialogue) that: (a) any and all challenges I am or will experience in the future will not kill me and probably not even harm me,(b) our minds often contrive and invent future circumstances and scenarios which are far more dire than they actually end up being in reality; and (c) all things in my life and in the lives of others will come into being and then go, and I will remain; and (4) your life will go on, just as it was intended to do.
First, find a cool, dark room – likely your bedroom. Lie down on your back or your side – whichever is most comfortable. Take 10 deep breaths. With each breath, inhale for three seconds – hold for one second – then exhale for three seconds. Count each breath upon exhalation. Yogi Masters can significantly extend the amount of inhale and exhale times, but unless you fit that description, I recommend three to four seconds. Once you have completed 10 breaths, begin again at one and repeat the cycle.
At this point, you should begin to feel focused and aware on your breathing. If you are not, then become consciously aware of breathing as your only focus. As you continue to breathe, become consciously aware of your body. Visualize your own toes, ankles, knees, thighs, hips, pelvis, buttocks, abdomen, lower back, mid and upper back, chest, collarbone area, neck and head.
Feel a conscious awareness of your body, and a deep relaxation overcome you as you continue to breathe. Sequentially relax each part of your body, beginning again at your toes and slowly working your way up your body, your ankles, knees, and so on. Wiggle each body part if you wish as this will release the tension as well as promote a conscious focus on your physical form.
As you continue to relax, and breathe slowly in counts of 10, repeat the words relax (slowly), peace (slowly) and calm (slowly). Sustain the last syllable in each of the words. Do not become impatient with your task. Simply allow yourself to engage in this process. It is your process. You own it, and you alone will reap the benefits of doing it.
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