Welcome to Day 8,
Falling Asleep Faster.
Today,
We're going to shift our attention to improving your sleep.
We all know that sleep is vital to our health and wellbeing,
And yet often we overlook its value.
Personally,
I've struggled most of my life with chronic sleep issues.
I sought help from sleep doctors,
And I even resorted to taking sleeping tablets on a regular basis.
But luckily,
I found meditation,
Which to my surprise,
Dramatically improved my sleep.
And science backs this up now,
And many of my students come to me seeking help with sleep issues.
Today,
I'm going to share two very simple but powerful breathing techniques that I've taught in my sleep workshops that help people fall asleep faster.
And both are really useful to use when you're going to bed or when you wake up in the middle of the night.
The first is called the 4-7-8 method.
It's so effective that I've heard some sleep doctors refer to it as a natural tranquilizer.
This method promotes deep relaxation,
And because you're so focused on controlling the breath,
It also helps to release any worry and also slow down your busy mind.
The second method of counting 21 breaths is a technique used in the wisdom traditions.
The counting of your breath helps to stabilize your mind,
While the mindfulness of breath helps you to restore balance within the body in a natural way.
Today,
We're going to combine the two methods,
But you can do either as a full meditation.
And what I recommend is that you see which method resonates most with you,
And then continue to use that on your own in your practice.
So let's do a short review of the first method right now.
So start by just resting your tongue behind your front teeth,
Just lightly resting it there.
And what you're going to do is breathe in through your nose for a count of four,
Hold the breath for a count of seven,
And then release your breath through the mouth for a count of eight.
So it's four,
Seven,
And eight.
In through the nose for a count of four,
Holding it for seven,
And then releasing the breath through the mouth for a count of eight.
And just count at your own pace.
There's no right or wrong way to do it.
Just follow the guidance as best that you can.
So let's begin by finding a comfortable meditation posture.
So at the sound of the bell simply begin by closing your eyes.
Starting with three long slow deep breaths,
Breathing all the way in,
And then releasing as we always do three long slow deep breaths.
And after the third breath just allowing your body to breathe,
Paying great attention to each in breath,
And releasing and letting go,
Relaxing with your mind on the breath still.
And following the entire length of each breath.
So every time you breathe in,
You really follow that in breath,
All the way to the end and watch it become the out breath.
And just allowing yourself to relax into each and every breath with such ease.
Just following the breath with your mind.
Cameraatom Archangel And now let's begin to control the breath one more time.
Going at your own pace is very important here.
So feel your tongue behind your front teeth and just place it there.
And the next time that you breathe in,
Breathe in through your nose for a count of four.
And then hold the breath for a count of seven.
And then breathing out through your mouth for a count of eight.
And then breathing in for a count of four through your nose,
Holding for a count of seven and releasing,
Breathing out through your mouth for a count of eight,
The mouth just slightly open.
So breathing in this way in for a count of four,
Holding for a count of seven and breathing out through the mouth for a count of eight,
Four,
Seven,
Eight.
If you ever get lost,
Simply begin again.
Four,
Seven,
Eight.
In for four through the nose,
Holding for seven out through the mouth for a count of eight.
Just to the best of your ability.
Being present with this breath.
In for four,
Holding for seven out through your mouth for eight.
You in silence.
Four,
Seven,
Eight.
Four,
Seven,
Eight.
Four,
Seven,
Eight.
Four,
Seven,
Eight.
Four,
Seven,
Eight.
And now just drop that control and let your body breathe to its natural rhythm,
Breathing in and out with such ease.
Feel your body breathing.
And now begin to count 21 breaths.
So every time you breathe out at the end of that out breath,
Simply count one.
Just as you're breathing in,
Count one.
Then on that next in breath,
At the next in breath,
The beginning of it,
Count two.
And just let your body go into this natural rhythm.
Simply counting each breath,
Not controlling it,
Letting the body breathe naturally.
And at the beginning of every in breath,
Simply count again.
And just doing your best to get to 21 breaths.
If you lose track,
That is okay.
Simply begin again.
But at the beginning of every in breath,
Count again to 21 breaths and then begin again,
Letting your body simply breathe,
Letting the rhythm be natural and with ease.
You in silence.
Three breaths.
You you you you you you you
