SOUND ASLEEP

The Dalai Lama once said that ‘Sleep is the best meditation’, which I would certainly agree with. There’s not many things a good night’s sleep can’t fix. Stress, blood pressure and even weight management have all been proven to improve if one can get enough sleep.

So how can you fall asleep quicker and more soundly? Just like most experiences in life, meditation and sleep can be broken up into three main sections. Start, middle and end, but with our increasing lack of patience, what we tend to do with both of these practices is to try and skip the start and jump straight into the middle.

We’ll often try to go straight into it without a proper starting ritual. It’s just like going for a run. You’re probably going to run further and faster if you take the time to stretch and warm up before you hit the pavement and a quick 10-minute meditation exercise can be your ‘warm-up’ for sleep.

So next time you’re in bed and you close the laptop with heavy eyes, try the following ‘warm-up sleep exercise’ aka ‘meditation for sleep’.

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Find a comfortable position laying on your back. Try to have a straight spine, let your arms and legs fall into a comfortable position. If you’re a tummy sleeper, that’s ok - just make sure you are comfortable.

Take 5 deep breaths. As deep, long and as full as possible. When you breathe out, really try to exhale every bit of air your lungs have in them and imagine your body is feeling lighter and lighter with each breath out.

Bring your attention to the small area around your left nostril. Really feel the air entering the nostril and follow it all the way down into your lungs. Once it fills up the space in your lungs, follow it as it begins to leave the body. Whenever you feel ready, shift your attention to the right nostril and repeat this process a few times. Finishing with focusing on your breath entering and leaving the body through both nostrils. Noticing your breath getting deeper and heavier.

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Then really try to feel your toes. As if you’re putting your mind in them. They may feel tingly as if there’s energy swirling around and through them. Feel this energy as it begins to move around your feet and creep up your legs. Take your time with this and just focus on the different parts of your body as this energy moves up the legs, around your torso, down your arms and lastly through your neck, shoulders and head.

Your body at this stage should really start to feel relaxed, light and peaceful. The mind is also beginning to quieten down, as it has simply been focusing on an element (part of your body or breath) in the present moment not something that might have happened earlier that day or what needs to happen tomorrow. Just the act of diverting your thinking to the above is incredibly relaxing.

For further sleep support and meditations, check out the Soul Alive app www.soulalive.com.au