http://members.tripod.com/rabshome/guide_to_a_good_sleep.htm#Breathe%20yourself
%20to%20sleep
Breathe yourself to sleep
A CUP of warm chamomile tea, followed by the seated
meditative posture, is a great way to clear your mind and prepare
for sleep.
To get started:
Sit in a comfortable cross-legged position. If you have muscle or
joint pain, you can sit on a firm chair, with your feet flat on the
floor. You can also sit on the edge of your bed. Hold your back
erect, chest pulled up and forward. Relax your shoulders, but try
not to slouch.
If you're seated on a bed or chair, rest your hands palms down
on your thighs. If you're seated on the floor, you can rest your
hands comfortably on your thighs, palmside up, thumb and index
fingers touching. You can also cradle them in front of you, one on
top of the other in your lap.
Your chin should be parallel with the floor. Soften your facial
muscles and let your mouth open slightly. Close your eyes.
Slowly, breathe in deeply through your nose to the count of five.
Hold the breath for five counts. Exhale slowly through your nose,
counting to five. You want to feel your stomach muscles contract
and your chest expand on the inhalation. On the exhalation, use
your stomach muscles to press out all of the air.
Repeat this posture for six to eight breaths.
Relax yourself to sleep
Here is a modified yoga relaxation posture that you can do in your bed
-- you'll be right where you want to be when you nod off.
To get started:
In bed, lie on your back with your legs comfortably far apart,
feet turned out. Shift your arms away from your body, place
your hands palm-side up, fingers slightly curved. Close your
eyes and concentrate on your breathing. Let your body sink
into the bed. This should feel great after a long day.
Breathe in deeply through your nose; let your chest expand
and your stomach contract. Feel the energy flowing into your
body. As you exhale, press the breath slowly and evenly
from your abdomen and chest and out through your nose.
Use your stomach muscles, but don't force or strain
yourself. Do this for six to eight breaths. Once you have a
steady and controlled rhythm, you're ready to begin.
Focus your attention on the top of your head and release any
pressures there. Slowly move to your forehead, your eyes
and your mouth. Free any tension around your jaw, letting
your mouth open slightly, if necessary. Maintain an even,
deep and controlled breath. Take your time.
For each part of your body, do a complete deep inhalation
and full exhalation before moving on. Take your time. Try not
to rush each breath.
Your shoulders and upper back collect a lot of stress during
the day, especially if you're working at a computer. Focus on
any neck and shoulder strain. Breathe in deeply. As you
exhale, slowly release the tension that's collected there.
Continue down your body, concentrating on your arms,
abdomen, thighs, calves, lower legs and finally your feet. If
you need to, slowly wiggle your fingers and toes to free any
tension there. Keep your breathing even, and maintain a
steady flow in and out. If you reach any points of particular
stress, focus with your breath and release the tension on
your exhalation.
For more info on these guides, please click the link below:
http://thriveonline.oxygen.com/serenity/sleep/index.html