Setting Up To Sleep Soundly

In this quick mindfulness meditation we'll connect with the breath while relaxing the mind and body setting up for a good night's rest.

If you aren't practicing right before bed then just sit still in an upright position.

This practice will be relaxing for you right now and will also teach you tools that you can use tonight as you set up for rest.

If you are trying to go to sleep right now then lie down and try to relax the whole body.

Find stillness in a comfortable position and resist the urge throughout the practice to wiggle or move.

Wherever you are close the eyes softly and become aware of the breath.

So just finding awareness of your inhalation and your exhalation without manipulating it.

When we can't sleep it's usually because our mind is elsewhere and not just resting on the pillow.

So be in the present.

Don't reminisce on the day or jump to thoughts about tomorrow.

The now is not the time for the past or the future.

Just be.

If any distractions arise just come back to your breath.

Try also to not worry about not falling asleep.

I can keep our mind confined and the body tense.

So just relax the body and notice the support of the bed,

The chair or the floor beneath you and start to soften into your space letting the body get heavier.

Inhaling and exhaling.

Feeling the breath letting it guide our mind and body into calmness.

If you find it difficult to center your mind and are getting interrupted or distracted by sounds or thoughts then try repeating silently and slowly.

Keep going repeating Aum on your own.

Still focusing on the breath but allowing the recitation to manage your mind.

Aum is simple and complex.

It's everything.

It's the universe and the void.

Within each syllable Aum also represents time.

The waking state,

The dream state and the state of deep sleep.

It encompasses all consciousness.

So allow the internal sound of Aum resonate within.

Let relaxation permeate through the body and the mind.

Remembering the breath.

Aum anytime the mind wanders.

In connecting with the breath we're connecting the mind and body.

Slowing down and evoking the relaxation response physically,

Mentally and emotionally.

Through this we're able to set up optimally for sound sleep.

So continue from here on your own for as long as necessary with your breath and Aum mantra.

Namaste.