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 Sleep  Holistic-online.com

Alternative and Integral Therapies

Ayurvedic Treatment of Insomnia

Meditation

Sleep disturbances are often due to worries and anxieties that keep the mind agitated at night. To help eliminate those anxieties, meditate for a while before going to sleep. 

Sit comfortably on your bed and put your attention on the "third eye" (the area on your forehead between your eyebrows). 

Follow your breath in and out, or do the traditional So-Hum meditation: Inhale while thinking the syllable "So" and exhale with "Hum."

Lie on your back. Watch your breath, and continue the So-Hum meditation, focusing your mind gently on the "third eye." You will sleep like a child.

Repeat or chant soothing mantras and affirmations, such as "I sleep properly," in the morning and evening. This reduces the anxiety and fear that can interfere with normal sleeping habits. 

Other forms of meditation, including the use of visualization and aromatherapy (essential oils of sandalwood, chamomile, jasmine or rose), can also be effective.

Ayurvedic breathing exercise for insomnia

Lie down in bed with the light off and allow yourself to fall asleep while doing the following breathing exercises.

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Focus on deep regular breathing for a few seconds.

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Give thanks for all the joys, experiences, even the trials of your day.

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Keeping an awareness of your breath, get into your most comfortable sleeping position.

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If you feel restless, just acknowledge that this excess energy will pass.

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Continue to breathe slowly and deeply. Try to imagine what your body feels like when it is in a deep relaxing sleep and allow yourself to drift into that sleepy state.

If you wake in the night, do not get agitated, simply repeat the exercise.

See Also: Meditation Supersite in holisticonline.com

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