The inability to fall asleep at night can be very frustrating. Although we may feel tired, we can lay in bed for hours without being able to fall asleep. Instead of relaxing into sleep, we become more agitated that we cannot fall asleep—it’s a vicious cycle, to say the least. Sometimes all that is necessary is a formal way to calm the mind. Try this meditation, a modification of the “microcosmic orbit”, which helps to relax both the body and the mind.
To begin, lay on your back with legs slightly separated and arms lying comfortably at your sides. Pay attention to your breathing and start taking long and deep breaths.
*Now start to feel your energy collect at your belly button. Imagine a golden yellow light swirling around at that point for a minute or two.
*To continue, guide the energy to the following locations (in order) and visualize the energy swirling in each location for about 1-2 minutes. Make sure to breathe deeply and move the energy on an inhalation. It may take a few inhalations to get all the energy to one position.
- To the space between the genitals and anus. (Yes, this may seem like an odd location for focus your energy, but it is the most grounding point on the torso)
- To the sacrum (the base of the spine)
- The base of the skull
- The crown of the head
- The third eye.
- The center of the chest
- Back to the naval
After having completed this meditation, try to find a comfortable sleep position and fall asleep (if you haven’t fallen asleep already!). You will likely feel more relaxed and perhaps a little “spaced out” after this meditation.