MEDITATION FOR A RESTFUL, REFRESHING SLEEPPOSTURE:Sit comfortably. The spine straight.
Place the hands in the lap. Palms up, with the right hand over the left. The thumbs are touching and point forward.
EYES:Focus the eyes at the tip of the nose, with the eyes half closed.
BREATH:Inhale in four equal parts, while mentally reciting the mantra “Saa Taa Naa Maa” on each part of the inhale. The mantra is mentally chanted four times for a total of 16 beats.
Hold the breath in, while mentally reciting the mantra “Saa Taa Naa Maa” four times, or 16 beats.
Exhale in two equal parts, while mentally reciting “Wha-hay Guru.” Wah-hay is recited on the first part of the exhalation, and Guru is recited on the second part of the exhalation.
TIMING:Continue for 15 minutes to 62 minutes.
COMMENTS:Practice this meditation in the evening to help you enter into a deep, restful sleep. You will wake refreshed. When practiced regularly, your sleep becomes deep and relaxed. Rest allows nerves to regenerate. After a few months, you will breathe in the same rhythm as the meditation while sleeping.
|Meditation for Restful and Refreshing Sleep|