Here is a simple, easy and proven method for inducing sleep. Try it, when your doctor says there is no obvious disease. It may substitute sleeping pills. It's only 'side effect' is feeling fresh on waking up! 'Counting Breaths' works amazingly for all ages - children to seniors. It is as simple as 1-2-3.
Lie down in bed in your usual position ready to sleep. Close your eyes. Count your breaths. How?
Breathing in: During the in-breath, sense the naturally present faint coolness, inside your nose. This coolness is always present. We do not notice it. Focusing on this coolness is calming and relaxing.
Breathing out: During the out-breath, slowly count in the mind 'one-one' so on. You may count one or more times, and the count may vary. Don't try to regulate breathing. Let it happen anyway.
Next in breath: Enjoy the relaxing coolness inside the nose again (don't count during the in-breaths).
Next out breath: Count the next number 'two-two' so on.
Repeat this pattern: Feel the coolness of the in-breaths and count the next number during the out-breaths. Keep on relaxing. What will happen?
At some number, your mind wanders and forgets about coolness and counting. This may happen even at number two, for some beginners. It's OK. Relax! Repeat the above pattern, counting from 'one-one... Do this, every time you lose the count. Your tense muscles will gradually relax.
What if you don't get sleep?
The maximum time needed for onset of sleep is 20 minutes. If you don't sleep in this time, don't panic. Try the advanced method: Imagine you are a scientist, doing the 'Counting Breaths' experiment. Continue counting and if you reach 100, restart from 1. Repeat the hundred counts. Your mind is thus too busy with the experiment and has no time to think about sleep. What will happen? Your muscles relax gradually and you doze off, forgetting the experiment! If you wake up mid sleep, 'Count your Breaths' and get back to sound sleep. See how you feel fresher than before in the morning!
'Bye-Bye' to Insomnia!'
Beyond sound sleep....
Count a few breaths during the idle or wandering moments of your mind, throughout the day - waiting anywhere, traveling in car/train/ air plane or walking any place. In a few months, your mind will automatically focus on the breath sensation and relax your mind and body. Your face will look relaxed with a happy smile! You will gain relief from common problems like - Hypertension, Migraine, Smoking/ Tobacco chewing, Anger, Obesity, Insomnia, Stuttering and Difficult relationships.
http://www.countingbreaths.com
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