Meditation on Sleep: A Healing Relaxation Exercise for Insomniacs

Being a chronic insomniac, I decided some time ago, I needed to get off of sleeping aids and learn to manage my insomnia. After investigation, I discovered that my sleeplessness was related to anxiety. For whatever reason, I simply have a great amount of "mind-clutter", meaning over-active thought activity or worries. In response, I developed a relaxation "exercise" that has worked for me every time I have ever tried it. Perhaps it may work for you! Let me just preface this with the advice that you should always consult your physician if you have chronic sleeplessness. This article is not to take place of any medical advice. This is just an exercise that has worked for myself and others. If you don't have success the first time you try this, please don't get discouraged, as it may take some time to learn to quiet your mind. The last thing you need to do is add further anxiety by placing additional, undue stress on yourself for not being able to "achieve" sleep through this or any other meditative exercise. This relaxation technique should work well on someone who is having trouble sleeping because of stress or excessive "mind clutter". I suggest that after reading this article, if you feel it will help you, record the exercise on a tape and play it as you go. You may also want to record some soft, relaxing music in the background, behind your vocal recording. Remember to speak slowly and allow yourself time to complete each relaxation. You may want to repeat sentences to reinforce and allow more time to do the exercise. This guided activity will help you to stay focused. Relaxation Exercise: First, lay comfortably on your back. Sometimes I like to put a pillow under my knees for extra comfort. I recommend this exercise on the back because it opens up the chest for easier breathing. Unless your doctor has advised you to sleep in a different position, try this exercise on your back. Close your eyes and take a deep breath in through your nose. This breath is a cleansing breath,meaning it originates in the belly and fully extends through the lungs. Breathe out through your mouth. The inhalation and exhalation should be slow, relaxed, and complete. Repeat. Again, these breaths should be slow and effortless. Each inhalation brings you healing, comfort, and peace. Each exhalation releases tension, negativity, and clears the mind. As you continue breathing deeply and freely, you should feel relaxed and peaceful. Inhale....Exhale. Focus your mind on breathing and release all other thoughts. Inhale....exhale. You will become very aware of your heartbeat. All thoughts will be tuned to how you feel, the internal working of your being. There is no time limit. There is no time. It's just you....relaxed and free. Now, you focus your attention on your toes. (Beginning with your toes you will slowly move your focus all the way up your body, relaxing all the muscles as you go.) Relax your toes, the muscles in your feet...ankles...calves...and shins. Breathe. Your knees are relaxed...as well as your thighs...hips...and buttocks. Breathe. Take your time as you travel up your spine. Start at the base and visualize each vertebrae and all the muscles connected to it. Focus on releasing the muscles around each vertebrae and slowly relax all the muscles as you go up the spine, vertebrae by vertebrae. Relax all muscles in the middle of your back...in between the shoulder blades...and the back, front, and tops of the shoulders. (Often, people have a large amount to tension around the upper back and shoulders. Take your time and focus on these areas, exhaling all tension as you go.) After releasing all of the muscles along the spine, turn your attention to your abdomen. Start at the bottom, deep in the pelvis and visualize the organs that make up your abdomen as soft, free, and healthy. Move slowly up the abdomen; belly and diaphragm, with healing breaths. It's okay if you feel a release of emotion. If you find that you are emotional, realize that it's because we store emotional pain in our bodies and the gut is a very vulnerable place physically and emotionally. At the chest, focus on releasing any fears or anxiety as we often hold these emotions here. Continue to move up the chest and neck area. As you move up to the facial muscles, focus on breathing again and releasing all tension there. Focus on releasing the muscles associated with the jaw as often worries are stored here. Your facial muscles are all totally relaxed, now. When you get to the very top of your head, your body should be completely free and relaxed. It is as if you don't know where your body ends and the bed begins. Some people describe this feeling as lighter than air, some people say it's as if they have sunk into the bed. Nonetheless, it's a feeling of complete surrender. However. if you have completed your whole body relaxation exercise and you still feel as if you are a ball of tension, I have yet another exercise to help you further relax. Begin at your feet again....this time you will very slowly tense your muscles, starting at your feet and go to the very top of your head. The key here, is to do this slowly and gradually increase the intensity.