Hi,
This is Johnson Chong,
The founder of Sage House and the creator of Sage Meditations.
This is a meditation for insomnia.
Find a comfortable seat,
On a cushion or on a chair.
If you're sitting upright on a chair,
Sit towards the front edge of the chair and anchor your sitting bones evenly.
You may optionally use essential oils like lavender or jasmine to facilitate a deeper experience in relaxation.
Place a drop on your palm.
Write heat between the hands and savor the pleasant aromas with each breath.
Bring your awareness to the breath.
Notice if the breath is fast or slow.
Notice the types of thoughts you're thinking.
Notice what your worries are.
What is keeping you from falling asleep?
Is there something on your mind?
Is it work related?
Does it have something to do with your personal life?
Whatever it is that is keeping you awake,
Set it aside for a few moments.
We will practice a yogic breathing technique called anulom vilom,
Alternate nostril breathing.
This breathing technique will help regulate the hormonal balance between the right and left hemispheres of the brain.
We will use the right thumb to cover the right nostril and the right ring finger to cover the left nostril.
Inhaling from the left,
Exhaling through the right,
Inhale through the right,
Exhale through the left.
This is one cycle.
Cover right nostril,
Inhale through left for a count of four,
Three,
Two,
One.
Cover left nostril,
Exhale right nostril,
Four,
Three,
Two,
One.
Inhale right nostril,
Four,
Three,
Two,
One.
Exhale left,
Four,
Three,
Two,
One.
Inhale through left for a count of four,
Three,
Two,
One.
Cover left nostril,
Exhale right nostril,
Four,
Three,
Two,
One.
Inhale right nostril,
Four,
Three,
Two,
One.
Exhale left,
Four,
Three,
Two,
One.
Cover right nostril,
Inhale through left for a count of four,
Three,
Two,
One.
Cover left nostril,
Exhale right nostril,
Four,
Three,
Two,
One.
Inhale right nostril,
Four,
Three,
Two,
One.
Exhale left,
Four,
Three,
Two,
One.
Cover right nostril,
Inhale through left for a count of four,
Three,
Two,
One.
Cover left nostril,
Exhale right nostril,
Four,
Three,
Two,
One.
Inhale right nostril,
Four,
Three,
Two,
One.
Inhale left,
Four,
Three,
Two,
One.
Let's try that again with a longer retention between each step.
Inhale left,
Four,
Three,
Two,
One.
Seal both nostrils,
Hold.
Inhale right,
Four,
Three,
Two,
One.
Seal both nostrils,
Hold.
Inhale right,
Four,
Three,
Two,
One.
Seal nostrils,
Hold.
Inhale left nostril,
Four,
Three,
Two,
One.
Seal nostrils,
Hold.
Inhale left,
Four,
Three,
Two,
One.
Seal both nostrils,
Hold.
Inhale right,
Four,
Three,
Two,
One.
Seal both nostrils,
Hold.
Inhale right,
Four,
Three,
Two,
One.
Seal nostrils,
Hold.
Inhale left nostril,
Four,
Three,
Two,
One.
Seal nostrils,
Hold.
Inhale left,
Four,
Three,
Two,
One.
Seal both nostrils,
Hold.
Inhale right,
Four,
Three,
Two,
One.
Seal both nostrils,
Hold.
Inhale right,
Four,
Three,
Two,
One.
Seal nostrils,
Hold.
Inhale left nostril,
Four,
Three,
Two,
One.
Seal nostrils,
Hold.
Inhale left,
Four,
Three,
Two,
One.
Seal both nostrils,
Hold.
Inhale right,
Four,
Three,
Two,
One.
Seal both nostrils,
Hold.
Inhale right,
Four,
Three,
Two,
One.
Seal nostrils,
Hold.
Inhale left nostril,
Four,
Three,
Two,
One.
Seal nostrils,
Hold.
Release the right hand and place it on your knee,
Palm facing up.
Inhale through your nose,
Four,
Three,
Two,
One.
Suspend.
Inhale side through your mouth,
Four,
Three,
Two,
One.
Three more rounds of cleansing breath.
Lay down on your back.
You may do so on your bed or on a yoga mat.
Make sure the back of the neck is stress free.
Feel a softness pervading your entire being.
Visualize a yin yang symbol surrounding your entire body.
This yin yang symbol represents the polarity,
The split that is innately within you.
You are in the center of this symbol.
With each breath,
Expand this symbol and feel yourself merging the polarities,
The conflict that lies within you.
Allow the sun and the moon energies,
The masculine and the feminine,
The hard and the soft to coalesce as one.
You are connected to oneness,
To totality.
You are made of dust,
The dust that makes the stars and the cosmos.
Feel this universal energy wash all over you and bathe you in a field of relaxation.
Let all of your tensions,
Physical,
Mental,
Emotional,
Psychological and spiritual melt away.
Nothing is as important as you merging with oneness.
Feel yourself surrounded by stars,
By cosmic energy.
You are floating in a field of energy,
A field of softness,
Where you are completely at peace.
You are safe,
Protected and loved.
Allow yourself to rest,
Rest,
Rest.
