If you are lying there awake and can’t get to sleep, try this:
1. Lie there in your bed and relax: get comfortable, breathe, be still.
2. Clear your mind. Just be.
3. Now use your internal voice to silently describe anything that you are aware of.
4. Keep your “voice” in your head as monotone and calm as possible.
5. Then begin describing things that come to mind. This is a bit of a free association exercise. It is okay if the things you think of are completely random or even bizarre. Don’t judge. Just do.
For example, if I were doing this exercise it would be somewhat like this (now granted I am not lying in my bed right now in my dark bedroom. I am sitting outside in my back patio, but the technique is the same…)
Breathe…deep Buddha belly breathing…
I close my eyes for a moment and just listen. I smell. I feel. I am still.
Now, I am currently aware of:
1. the sound of crickets.
2. the gentle breeze blowing on my skin.
3. the quality of the light on the neighbor’s palm tree as the sun continues to go down.
4. the neighbor’s cat sitting looking at me from a distance
5. I’m not hungry for dinner yet although I know my husband is ready to eat..
6. that breeze has now stopped
7. I hear a child playing in our community swimming pool.
8. the hum of a nearby air conditioning unit just came on.
9. A jogger just went by on our street saying hello to the child in the pool
10. I hear some cars in the distance..
You get the idea. This is not only very relaxing but it really puts you in the NOW. It is quite an amazing exercise. I will do this again later when I am in bed.
Try this anytime you just want to meditate or want to fall asleep fast.
Source: I Can Make you Sleep by Paul McKenna