Just thought I would add that given my mind is racing due to all the legalese I have had to pour through and then writing my blog, in order for me to get off to sleep I will definitely meditate tonight.
(I would like to think in doing so I will look like the lady below -
but a) I would not be on my stomach currently and
b) my hair never looks that good.)
This is so not highly sophisticated but effective for me....
Step 1: Prepare for bed.
Step 2: Get comfortable IN bed.
Step 3: Breathe in through my nose and out through my mouth - some big deep breaths at first to slow my heart rate.
Step 4: Once I am feeling like my breath is ready to go back to normal, allow it do so, BUT concentrate on the sound and feel of the breath. Specifically the cold air in my mouth and throat on the inhale, and the warm air on the way out.
Step 5: Watch the thoughts come into my head (like ferraris around a race track) and then simply let them go by focussing again on the sounds and feel of my breath.
Step 6: Repeat Step 5 being VERY GENTLE on myself. That is, don't get angry when I realise it has been a minute of thoughts before I remind myself to remember my breathing.
Step 7: If during step 5 and 6 you feel tension or discomfort in any part of my body (read all of it some nights - I am very pregnant remember) breathe to that spot in my body and do big exhales.
I have never timed myself doing this but generally it sends me off to sleep. I think because the crazy thoughts never really get a chance to get hold. I'd say between 5 min and 15 minutes usually. I also do this if I wake in the night and want to get back to sleep. There is more urgency at this time and THEREFORE it is harder to do .... story of my life in many ways! That is the more I want something or feel I need it the harder it is for me to grab onto... but that is indeed another blog entry!
Note: Sometimes I have really exciting, lovely, interesting thoughts that I would love to follow on with more thoughts ..... and it is tempting to follow them! However, I do say all thoughts need to be bypassed if I want to get to sleep in a reasonable amount of time so even those lovely thoughts I let go of to concentrate on the sound and feel of my breath.
Note Note: Once you get into this, your body just seems to know to relax once you start - it is like a drug sensation in that you just go all floppy with the first few breaths - it is like my body knows whats coming. It really is lovely. You should have a go (!).Labels: Meditation, pregnancy
