The two forms of meditation that are, perhaps, the most suitable for the treatment of insomnia are breathing techniques such as the Buddhist anapanasati (or mindfulness of breathing) or the repetition of a mantra.
Anapanasati (Mindfulness of Breathing)
The effectiveness of this technique in inducing sleep can be demonstrated by the frequency with which people who are using this as a meditation (rather than a relaxation) technique tend to fall asleep while using it if they happen to be tired. One of the jobs of the head monk in a Zen meditation hall is to make sure that the other monks stay awake!
In order to use this as a relaxation technique, it is necessary, first of all, to be comfortable. The actual position doesn’t matter – you may be lying on your back or your side or even your front, if that’s the position in which you most usually manage to fall asleep. You may have your arms by your sides or crossed or even above your head. Your legs can be bent or straight. What is important is that no part of your body feels strained.
Once you’ve found this position, become aware of your breathing. Don't try to change the rhythm or the rate or the depth. Just be aware of how you are breathing in and out. And then start counting the breaths, counting either the in-breaths or the out-breaths but not both. When you get to ten, start again at one. And while you are counting, keep your mind clear of all other thoughts. If you are distracted, just start again at one. And keep going . . .
It takes practice but, once it starts to work, you should find that it becomes more effective the more regularly you use it.
Mantras
A mantra is simply a word or phrase which is repeated over and over again in order to put the mind into a certain state. In some cases the goal is to arouse religious fervor or a sense of spiritual awareness. Life coaches teach mantras (often referred to as affirmations) to their clients as a way of building self-confidence.
Whereas some mantras may be several syllables or words long, a relaxation mantra needs to be short and easy to repeat in the mind without the necessity of having to remember something complicated. A single syllable may be used such as "mee" or "soo" which can be repeated in rhythm with the out-breaths. You can either repeat it out loud (if you sleep alone) or in your head.
Dr. Shen Hongxun, who teaches Taijiwuxigong (a form of exercise associated with spontaneous movement) and Buqi (a therapy based on it) has developed his own mantra, Menm Tshh, which will combat insomnia. To quote from his book Spontaneous Movement for Health and Happiness (2004): "When you pronounce the sound ‘Menm’ , you breathe out while keeping the mouth closed . . . When you pronounce the sound "Tshh", you breathe out but you can have your mouth slightly opened . . . In the beginning use a low but clear voice to recite the sound. The more you recite it the softer your voice becomes, the slower and the lower the sound is pronounced. After a while you become more and more relaxed; you are only slowly whispering the sound and you will fall asleep."
Visualization
One could say that visualization falls midway between meditation and hypnosis because it’s a technique that’s used by both. When it’s used in a spiritual context in meditation, the visualization is likely to be of a religious object, person or deity. However, in hypnosis it’s used as a relaxation technique, taking the hypnotized person deeper into the trance. And used by itself, even without a hypnotic induction, it can be a very valuable relaxation tool.
What’s your favorite way of relaxing? Lying on a beach? Walking in the country? Sitting in a garden? Whatever it is, when you use visualization as a relaxation technique, you need to take this scene and make it even better. So, for example, if you choose lying on a beach, it’s not just any beach that you picture in your mind. It’s a deserted beach with fine white sand that stretches for miles, a clear deep blue sea with tiny waves breaking softly, sea birds calling up in the unclouded sky, a light breeze and warm sunshine, and perhaps an umbrella to keep you cool. Try to hear the sound of the waves and of the birds, feel the warmth of the sun and the breeze on your skin . . .
Similarly, if you visualize yourself walking in the countryside, there must be no one else around – perhaps the odd rabbit or other small animal, a stream trickling over stones, glorious views, warm sunshine and a little breeze. . . And if you’re in a garden, imagine beautiful flowers – try to smell their fragrance, hear the sound of a little fountain and birds singing in the trees . . . Whatever your scene, always to try incorporate all your senses into it – not just sight but the feel of the breeze and the sun, the smell of the sea or the flowers, the sound of the water and the birds. The more you can lose yourself in the scene, the more relaxed you will become and the more likely you are to fall asleep.
Original Article Here
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