Guided Technique To Improve Sleep Quality: 'Rewind'

The number and pace of 'Impressions' that each human being is consciously or unconsciously consuming every moment is at its historic record high! This change is so much faster than the evolutionary process of our mind. Within a single generation, we have moved from 10 to a 100000 impressions/day...leading to a major disturbance in 'Chitta', that part of the mind which stores impressions. It is the cause of all the sleep disorders, restlessness, anxiety and a number of other psychological disorders. This simple technique called 'REWIND' done before sleeping will purify your mind, clear up the impressions of the day improve your sleep quality.

Transcript

Hi,

This is Dhyansey and you're listening to Dhyansey Meditation Podcast.

In this session you learn how to remove unprocessed impressions which you collect during your day all your life.

This session was given on 27th of August 2018 in Basel,

Switzerland.

A very warm welcome to all of you in this meditation session with me Dhyansey which happens every Monday from 7 to 8 pm.

I'm very humbled,

Honored and feel responsible every time when I sit in front of you here.

So allow me to guide you into meditation,

Into this subtle art of silence for the next 60 minutes.

I don't know how many of you noticed yesterday or this morning was full moon.

Did anybody pay attention to the fact that it was full moon?

Great.

Did you feel any difference or do you feel any difference between a night,

A day when there is full moon and otherwise?

Anybody?

No,

No,

No feeling for that.

There are several theories about that.

There are several scientific,

Non-scientific,

Philosophical,

Non-philosophical viewpoints about this.

I don't want to quote anybody else's viewpoint but in my personal experience as a meditator I always feel that there is a different energy,

A heightened level of energy,

Awareness when there is full moon and it's significantly different from other days.

If this energy is caught in the wrong pockets,

Meaning in the craziness of the mind,

One becomes more crazy.

Hence the term lunatic.

Have you ever thought about that?

Why somebody is called as a lunatic when the person is mad?

Somewhere it refers to the moon,

The energy of the moon.

If you are in harmony with your mind,

If you are riding your mind in a harmonious way,

You can utilize this energy,

You can heighten your awareness in full moon situations and times and can have a meditation,

Can have an experience which is otherwise not possible.

So it's up to you whether you utilize the moon phase for your meditation,

For your energies or you don't utilize if you don't feel anything.

All it does is it amplifies whatever you're feeling,

Whatever is the state of your consciousness,

Whatever is the state of your mind.

Next time when this cycle happens again,

Just try to be sensitive to the fact that there is full moon and if this brings anything to you,

Take a note.

If not,

Don't worry about it.

Next thing is in the last session we practiced witnessing,

We learned how to witness the body,

We learned how to witness the mind,

We learned how to be in a position of witness as an awareness and I gave you guys a homework.

Now is the time to ask have you guys done that homework?

Did anybody during the week while doing mundane things just from brushing the teeth to doing other things at office,

Did anybody give themselves few minutes of just putting themselves in the spot of the witness,

In the spot of the observer and see the situation from the fourth stance that we talked about last time?

Nobody?

Okay,

At least one hand.

So we will test that aspect of witnessing and work on this further today in the session and the session is applicable to our daily lives,

How we're living in a very fast pace of life with lots of information poured on us from all different angles.

We are doing things,

So many things at the same time that our awareness is completely divided.

We are while we are driving,

We are listening to music,

Calling a friend,

Listening to Google for the navigation,

Thinking about our work and so on.

At the same time we are doing so many things that we are not aware of what is happening to our surroundings,

Where we are,

Things are passing by,

You're driving,

So you're passing by situations,

You're not aware of it.

This makes you not live the moment,

This makes you not be in the present moment.

But another wonderful thing happens is that if you are not aware,

Your mind still takes note of all that is happening.

All that is happening in a particular situation,

All that data is stored,

Is accumulated,

Is acquired through your senses and is pushed down your subconscious,

Your unconscious layers of the mind.

When that happens,

Two things,

Two major implications I want to share with you.

One,

When you go to sleep,

You create dreams out of that.

You must have noticed that when you had a very vivid,

Weird dream and if you were analyzing it the next day,

You can find clues from your past days that something must have happened,

Some trigger,

Some face of someone or something else had created that story for you in the dream.

So dream is nothing but a story that your mind creates to put in front of you out of all the residues of these unaware moments,

All this information,

All these impressions that you carry all throughout your daily life.

That's implication number one that when you are sleeping,

You are heavily dreaming or you have a restless sleep.

Second implication,

When you are in the waking state,

In the very normal state where you are working,

Where you are making decisions,

When you are making choices,

These decisions,

These choices,

What we call as our rational choice is all affected by the impressions that we carry,

These unprocessed impressions that are stored in our mind.

In yogic philosophy,

There is a word called citta.

Citta refers to that part of the mind where unprocessed impressions are stored.

And if you look at yoga,

The entire philosophy of yoga,

The entire practice of yoga,

It can be summarized in one sentence and that sentence is yoga citta vritti nirodha.

What that means is yoga in one sentence refers to that your citta is clean,

Your citta does not have formations out of all these stored unprocessed impressions that you have stored in your mind.

So when you have these impressions that you are constantly storing that you are not processing,

They affect your decision making.

As an example,

All of us are scrolling down our phones up and down all throughout the day.

We are consuming so much impression.

Why do you think all these services are for free?

They are not doing social work.

Those are for free because you are feeding the information,

The impression that is shown on those platforms so that when you make decisions,

When you make your rational decisions,

You are actually influenced by all the information that you have consumed.

And you don't even know that why you are making a certain decision.

You yourself are convinced by your own decision making,

But that is heavily influenced by all the impressions that you carry,

That you acquire,

That you absorb from all these different sources.

So what's the solution?

One I implore you to cut down on impressions that you get from all these different sources when you are on social media,

Try not to consume so much content that you are just filled with all these unprocessed impressions where your awareness is not able to handle all that impression.

Second,

Try to not multitask,

Try to do things more mindfully,

Be more in the present moment with each task that you do.

This will help you to be not only aware,

Remain aware in the task that you are doing,

But also not collect all these unprocessed impressions.

And the third thing,

What we are going to do today is going to help us to dissolve,

To kind of process,

To kind of revisit once again those impressions that were unprocessed,

That were going and happening in those moments where we were unaware and put them aside,

Put them at rest.

So today's meditation technique,

What we are going to do today and an exercise before the meditation technique will help you to,

If you do this before sleep every day,

You will see a tremendous change in the quality of your sleep.

And if you do it as a meditation,

You will see that it will allow you,

It will help you to clear off all the randomness that goes on in your mind before and you can settle easier into meditation.

And third thing,

The technique is designed or the exercise is designed in such a way that it requires a bit of your concentration.

So it will also help you to train your concentration.

In the last session there was a request about training awareness,

Training concentration.

Use this technique to train your concentration,

Train your awareness as well while you are learning how to put all these impressions to rest.

What is this technique?

I call it rewind.

What this rewind refers to is from the very moment you are right now here today,

You will go moment by moment back in time and watch your entire day in a reverse order like a movie.

So you will spend few minutes starting from right now,

From right this moment and you will go moment by moment,

One second before,

Five seconds before,

Ten seconds ago,

One hour ago and so on.

You will go from this moment until the very first moment of your day.

When you first woke up,

When you first opened your eyes,

When you first became conscious,

That moment,

That transition from sleep to wakefulness,

To awareness,

That is a very precious moment.

That is where you can go very deep into meditation.

So what we do is we will start from this very moment and we will go moment by moment back in time very slowly,

No hurry,

No need to complete the entire movie in five minutes.

When you do this at night,

You have more time.

Ideally you can spend even an hour in the beginning to do this technique and see how this changes your sleep and then you can maybe shorten this for half an hour or fifteen minutes depending upon how much time you have.

For this session,

We will do this for roughly twenty minutes.

So we will have twenty minutes to just become aware of moments that happen in our life.

But please keep in mind,

We will go in reverse order.

We will not go in the normal order.

We will only go in the reverse order.

What you will find is when you are subjecting yourself into those moments,

You will notice that you were feeling something that you did not take attention of in that situation.

So you will now become aware of what you were feeling in that moment,

What thoughts you had in that moment,

What was happening in that moment,

All those details that you missed out in those moments,

Now would be the chance,

The time to revisit those moments and go and lift those details.

Remember,

You remain only as a witness.

Only remain as a witness.

See the movie as if you are sitting in a cinema and watching your life's movie,

Your life's day in a reverse order.

When you have reached to the first moment when you were awake,

So from sleep to wakefulness,

We stop there and then we will stay silent in that moment.

First twenty minutes,

Fifteen to twenty minutes,

We go in this reverse order very slowly and then once we have reached to that point,

We just stay silent in that moment and try to remember that moment when the first wakefulness,

First sign of consciousness was there.

It's the moment where you are completely free of your mind and there is only pure awareness.

Stay in that moment of silence for five minutes,

Ten minutes as long as you can.

In order to do this together,

Let's not hurry up and each one of us finish the movie very,

Very fast.

So I'll try to guide,

I'll try to bring in a timeline by maybe bringing in times.

But whenever you are doing this on your own,

Try to go very,

Very slow and go in those moments which were very vivid for you,

Very,

Very descriptive for you.

Take your time,

Just observe and remain in those moments in a reverse order.

I will also use the bell,

The sound to tell you whenever I hit the bell,

Go a little bit back,

Go a little bit back and so on.

Sometimes I'll give instructions,

Sometimes I will just hit the bell and we in twenty minutes we will try to reach to the moment of the first wakefulness in the morning.

Is it clear how we are going to do this one?

Yes.

What if you don't remember,

Like okay after this point,

Then like the point before that was what,

Like what if you don't remember what you did?

Give yourself time and whatever you can remember,

Just go into that.

What you cannot remember is gone.

So you go back further and you will be surprised by yourself how much actually you would recall when you would do this.

When you would do this patiently,

When you would do this sincerely,

You will start to recall and that's also one of the point of this exercise that you will remember so many things which you would not even have thought that you would remember or you had lived in those situations in those moments.

So give yourself this time to visualize your situation,

Go into that moment and if for some reason you cannot then just move on.

So only go back upstream.

Don't come down.

No,

Don't try to go in the normal order of time.

There is a reason to that.

When you do that then you are again caught up into the same loop which you were caught up while you were doing the normal sequence.

But when you go backwards,

You are free of the sequence and you can still observe it and not get caught up in it.

So you have to observe it,

You have to see the details,

The details that you had forgotten,

The details that you had missed out on.

You might smell different senses,

You might see different images,

You might feel things which you had missed out on in those moments.

So give it a try and see if you can remember.

If not then stay silent and move on until the situation which is more vivid,

Which is more easier for you to remember.

Okay,

Let's give it a try.

Once again for the next 20 minutes if there is someone who cannot sit straight,

Who cannot sit in cross-legged posture,

It's absolutely fine to take a rest against the wall with your head not touching the wall and just finding a posture which is comfortable to you if it's with legs open,

If it's with legs closed,

Absolutely fine.

Take a nice deep breath,

Inhale from the nose and exhale from the nose.

Keep your back straight,

Shoulders down and a gentle smile on your face.

Throughout the meditation,

Keep on breathing very normally and naturally as you always do.

Allow your body to settle into a comfortable posture which is easy for you.

Keep your hands in your lap or on your thighs,

Whatever is easier for you.

Bring your awareness to this very moment.

Draw your attention from everywhere and bring it to this very moment.

Observe how you feel in this moment.

Notice all the noises in the surroundings in this moment.

HI.

Hello again.

Allow yourself to come more and more in this moment.

Now begin your journey backwards.

Now begin your journey backwards.

Observe how you felt a few moments ago.

What you saw a few moments ago.

What you heard a few moments ago.

How you felt a few moments ago.

Now go further backwards to the moments when you entered this room.

And notice how you were in those moments.

Visualize all the details of the moment when you entered this room.

Notice those details that you did not pay attention to.

Now go back to the moment when you entered this room.

Go backwards to half an hour ago.

Now go back to the moment when you entered this room.

Now go backwards to the moment when you entered this room.

Now go backwards to the moment when you entered this room.

Rewind further to an hour ago.

Now go backwards to an hour ago.

Witness all the details of those moments.

Simply observe them without getting involved.

Now go backwards to an hour ago.

Now go backwards to an hour ago.

Now go backwards to an hour ago.

Now go backwards to an hour ago.

Now go backwards to an hour ago.

Now go backwards into your afternoon.

Now go backwards to an hour ago.

Now go backwards to an hour ago.

Now go backwards to an hour ago.

Observe all these inner voices,

Images and details.

Now go backwards to an hour ago.

Now go backwards to an hour ago.

Around two o'clock.

Whatever you can remember,

Just observe it.

Notice those details that you had missed out on in that moment.

Go further backwards.

Go further backwards.

Simply remain an observer without getting involved.

Silently watching the moment in its full detail.

Now go backwards.

Go backwards to one o'clock.

Now go backwards.

Silently watch all those moments in reverse order.

Around noon,

Twelve o'clock.

Keep on slowly moving backwards.

Moment by moment.

If you get distracted,

Just simply bring back your awareness to that moment.

Continue with your witnessing.

Go backwards.

Ten o'clock.

Now go backwards.

Remain focused in those moments.

Watch all the details.

How you felt.

Go back to nine o'clock.

Around that time.

Observe yourself.

What you were doing.

Where you were.

Who else was with you?

What was going on in your mind at that time?

Go back to eight o'clock.

Rewind further to eight o'clock.

Allow yourself to go into that moment.

And carefully see everything about that moment.

And gradually go back moment by moment.

To the moments where you had woken up.

Finally to the moment when you just woke up.

That very moment when you realized you are awake.

That very moment when you just came out of sleep.

That moment of transition.

Where you were neither asleep nor awake.

Allow yourself to go back into this moment.

Allow yourself to go back.

Allow your awareness to settle in that very first moment of your day.

Breathe again in that moment.

And stay in it.

Aware of that moment.

Remain silent and aware of that moment.

Stay in it for the next minutes.

Allow yourself to settle in that moment.

Remain absolutely silent and aware.

And very slowly and gently open your eyes.

Maintaining the silence.

Maintaining the awareness.

And very slowly and gently open your eyes.

It was a long session today.

I did not realize that we were sitting for almost 45 minutes.

So if some of you were feeling the pain of it,

I tried to make it fast.

But this you can do it at your own pace when you are in bed.

Ideally you sit down and not lay down.

But just before you have,

You know,

You are about to sleep,

You have finished your day.

Everything is done.

The mobile phone is off.

Everybody else is asleep.

And you are in bed just before that.

Try to do that.

Go and practice this technique.

And then see for yourself if it brings you something.

If it brings the benefits that I am talking about or not.

One small aspect I will mention about this technique.

If you do this not just to go back in time until the morning.

But you can also go back in time to the time of your birth.

So if you ever want to experiment with that,

While you are doing this technique before going to sleep,

If you have time for it,

Do this.

Go all the way back in time to the time of your birth.

Even to the time that you were in the womb.

Even the time before that.

It sounds all fuzzy or all not making sense.

But if you follow that,

You will be surprised that how far you can go by just going backwards in time,

Trying to remember and continue that remembrance from moment to moment.

You might be surprised by your own findings how far you can go in time.

I don't need to mention what happens when you do that.

Find it out.

See how far you can go.

All I can tell you is you can go very very far.

Not just the first moment of the day but until the moment of your birth and before maybe.

In which sequences do you do this?

Day by day?

No,

You will just then pick up those.

Otherwise you will be very old by the time you finish the technique.

Just go moment by moment.

Moment means those moments which you can remember,

Moments which were very vivid to you and then go back and so on.

Try that out.

It's very interesting.

You have never done this probably ever in your life to go back in time in a chronological order,

In a reverse order.

Try that out and let me know if anybody experiences anything funny or good to share about in the next session.

Today since I overstretched I thank you once again for joining me in this session and hope to see you next time as well.

Thanks a lot.

Namaste.

Reviews

Interesting!

Wonderful. Experience a profound peace. Thank you.

Suprised, how exactly I could experience the day backwards. Time shift feels pleasant. I could even see, what I maybe missed at the given time. Very inspiring meditation. Thank you 🙏.

Very effective. Thanks.

Thank you 💤💤💤💤🙏❗️❗️❗️❗️❗️

After days it was a nice sleep and morning 😊 Thank you 🙇‍♀️

Excellent! 1 hour went by quickly! Had me feeling sleepy by the end!

I am speechless. I don’t know if “elated” would describe how happy I am you explained in such detail what the “noise” in our minds is. When you know what a thing is only then are you able to find resolve. In other words, I know the source and why my mind (the vessel) was cluttered. Thank you so much.
*i have noticed that I do not feel as much depression which was a constant. I realize there is still work to be done but I am armed with knowledge now.*

This was excellent. I will begin to do this now. Namaste 🙏

I loved this meditation practice, and will continue to listen to it often until it naturally sets in. Namaste 🙏🏻🌸🧘🏻‍♀️