Several years ago I found myself struggling to get to sleep. In order to combat this I came up with my own meditation. Give it a try when you next lie in bed. It is pleasant and comforting, and works every time for me!
As you lie comfortably on your bed focus on your breathing. Count each out breath until yo reach 10, the start again at 1. Do this for about 5 minutes.
When you are nicely relaxed, imagine the sensation of slowly and calmly rising out of your body. Now imagine gently rising to the ceiling. Observe what the room looks like from this perspective. Now imagine turning around to view yourself lying in bed. Take notice of how you look, how your bed looks and how the room looks.
When you are ready, visualise yourself floating out of your house. Take notice of how your house and street look from this view point. Notice certain landmarks that exist. Perhaps you can smell certain smells. Feel the pleasant wind on your face and body. Notice how this relaxes you. Now you may float off to somewhere you find relaxing and calming. It could be a beach, a garden, somewhere you have visited before, a "happy place". Notice the trees, lakes or sea as you travel.
When you get to your destination, try to really experience the delights of your tranquil place. Use your senses of taste, touch, smell, sound and sight. You will soon drift off into a pleasant sleep. Enjoy!
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