Among the non-medical methods of dealing with insomnia, breathing meditation can be distinguished, which can be used in any conditions and in any state of health, since traditional Buddhist meditation does not require any additional devices.
Strictly speaking, meditation on breathing, usually used to make it easier to fall asleep, should have exactly the opposite effect - the meditator should feel cheerfulness at the end of the meditation. The result of classical meditation can be compared to taking a cool shower or waking up from sleep. However, the technique of "mindful" breathing can help in the opposite process.
Conditions for meditation
For a good meditation before bed, it is best to do everything in advance (take a shower, brush your teeth, make a bed). It is better to meditate directly in bed or next to it, in conditions of dim light (it is possible in the dark or by candlelight). Any meditation should be done in comfortable cotton clothing that does not chafe the body, but meditation before bedtime can be done without clothes or in a nightgown (pajamas).
It is best to do the seated breathing meditation in one of the simple, classic poses. The lotus position, which is most popular among people who are fond of spiritual practices, is not at all necessary: it is quite possible to sit in a half lotus, which is more convenient for beginners, or bend your legs under yourself. The main thing in any position is to keep your back straight so that a sufficient amount of oxygen gets into the lungs. Put your hands on your knees. If the body gets tired, postures can be changed, the main thing is to keep your back relatively straight.
The process of meditation before bed
Routine observation of the breath is considered the first step in meditation. For the first 5-6 minutes, you can simply listen to the sensations of your body and observe your breathing. Experts advise to "trace" the flow of air entering the respiratory system from the moment of inhalation to exhalation. When any persistent thoughts appear, you do not need to try to drive them away from yourself: you can simply remind yourself that you need to watch each inhalation and exhalation. Classical Buddhist meditation does not need any mantras or visualizations, you just need to listen to your breathing. In most cases, after 10-15 minutes of observing one's own breathing, consciousness begins to calm down, and after 15-20 minutes a person is ready to fall asleep while sitting.
If the usual observation did not help immediately, after a while you can begin the technique of deep or slow breathing, during which the person not only observes, but also controls the process. As a result of this type of meditation, breathing slows down, like the breathing of a sleeping person, and the human body begins to bring other processes in line with the state of sleep.
It is best to go to bed immediately after the feeling of "falling asleep" occurs during meditation. You shouldn't sit meditating for more than 30 minutes, especially if you haven't had any meditation experience before.
