99 Breaths to Relief a Wandering Mind

[ninja9578]

Many of us go to bed with things on our mind. They keep us up, we toss and turn as random and some purposeful thoughts travel in and out of our mind. Occasionally it will result in a temporary insomnia in which you find it impossible to sleep for an hour or so. So you lay in bed, stressing out over the fact that you can't get to sleep, which only makes it worse. The key to getting to sleep faster is to have an empty mind, or a single focus mind. Similar to meditation (this technique can also be used for meditation,) doing the following simple techniques will allow your mind to be cleared and your body fully relaxed. During the process it is imperative that you not move, so find a position that is comfortable, but also allows you to take deep breaths (so anything except for on your stomach.) I find laying on my back with my hands near my groin works the best, legs uncrossed. You will take 99 breaths, but they are slow and deep, so it will actually take about twenty minutes. Deep breathing deeply relaxes the body. Why is it that smoker say that cigarettes relax them, even though nicotine is a stimulant? It's because they are breathing deeper. You will count each breath. This keeps your mind from wandering, because as you breath slowly and sink into deep relaxation, it will be difficult to count, forcing you to let go of other outside thoughts. Now lay down and close your eyes. I pull my covers over my head too, but that doesn't matter. Start at 99 and breath in. Each breath should take about five seconds in and five seconds out. They should be full breaths, but you should not worry how long they are, as long as they are slow. Subtract a number on the exhale. Inhale Pause Exhale, 99 Inhale Pause Exhale, 98 The pause is short, only a second or maybe even less. 96 95 Focus on your shoulders and hands letting go of tension and melting away 94 93 Now your legs and feet should let go 92 91 Focus on your breathing and counting ... 84 83 You may start to see dim swirling or tunneling colours 82 81 You may feel as if a weight is being placed over your legs and then your midsection 74 73 You may get a tingling sensation in your hands and legs The lights may get brighter now Focus on your breathing 65 64 You may start to loose track of your numbers Remember to ignore outside thoughts and focus harder on the numbers 58 57 The tingling is probably gone now, but your body feels heavy Don't move even though you may get itches on your nose and arms Focus on long deep breaths 45 44 The swirling colours may be gone by now Your eye may start involuntarily twitching, this is normal Make sure the twitching doesn't cause them to open 35 34 All outside thoughts should be gone by now and counting is easier Your body feels immensely heavy, don't move it. Focus on your counting and breathing 20 19 Don't get excited that you're almost done Counting down should be easy now You may have lost feeling of your extremities 10 9 Focus on your breathing Make sure you don't speed up your rate Continue to sink deeper 5 4 You should see, feel, hear, think nothing 2 1 You're done and should be thoroughly relaxed and free from stray thoughts. Now what you do is up to you. If you were just stressed out and need to relax then I will slowly bring you back. If you were trying to get to sleep then you can now go to sleep. If you were trying to nap or doing this in the morning, be aware, you have been laying still and deeply meditating for close to twenty minutes, you may have entered a WILD. Do a reality check. If you want to come back: Repeat this twice in your mind: "On the count of five I will come back and each time I do this I will go deeper, faster." It doesn't have to be those words, but something to that gist. Now slowly count from one to five and open your eyes. The first time that you try to move your body will feel heavy and go slowly. A reality check should probably be done, as you may have fallen asleep during your meditation.

[tekmo]

Very interesting ninja9578, I think I'll give that a try tonight.

[ThePhobiaViewed]

I have read that it is indeed important to actually say to yourself and identify that you are going to come out of that state if you choose to. Something about it will help your body identify that brain state and return to it easier since it is clear cut.

[DreamChaser]

I have a visual use for this myself. As we all have done, we hold a deck of cards in one hand (in your mind). On the top of each card is a number. The top card has printed 99 on top. The card under has 98 etc. As you flip the top card over it says " Are You Dreaming?". (Look at the number as you are inhaling, and flip the card over and look at the message as you exhale.) The next number you see on top of the pack is 98 and you flip it and it says the same again, "Are You Dreaming". All the cards say this on the base. The motion and familiarity with flipping cards really helps. Make the text colour whatever you like, and really see yourself doing it. Also helps getting the minds eye working for the dream world. Try it.

[Tsunami]

Nice, I am going to start meditating daily soon. I shall try this tonight and maybe next time I WILD.

[roguext22]

hm.. why from 100 to 1? i bet everyone relieves their wandering mind in few secs... from 10-to 1.. or even at once.. 1 or its just me?

[ClouD]

hm.. why from 100 to 1? i bet everyone relieves their wandering mind in few secs... from 10-to 1.. or even at once.. 1 or its just me? If you aren't fully associated and comfortable with relaxing into semi-deep meditation, then ten breaths isn't likely gonna cut it.

[Hazel]

This is an interesting idea, and it is probably also very effective for WILDing, too. I'll print it out and memorize the instructions (I have a tendency to forget things like that) and try it tonight.

[Emerald Wolf]

Is there any importance placed on the fact that you're counting down instead of counting up from 1 to 99 or is it just preferance? (Similarly could you recite the alphabet a couple of times instead?). Hmmmm... in fact I'm wondering about the possibility of creating any ordered set of things you could run through your mind as a means of keeping it focused.

[Ynot]

anyone else mis-read the title?....

[ClouD]

Is there any importance placed on the fact that you're counting down instead of counting up from 1 to 99 or is it just preferance? (Similarly could you recite the alphabet a couple of times instead?). Hmmmm... in fact I'm wondering about the possibility of creating any ordered set of things you could run through your mind as a means of keeping it focused. This (obviously) isn't an answer from ninja. xP ..but in breathing exercises you usually count down, as it keeps you more aware than counting upwards. Also, i guess it implies getting deeper and deeper...

[ninja9578]

Yeah, counting down is harder than counting up so it keeps you more aware. When you get in the low numbers you will start to mess up. 25, 24, 23, 24, 23... and you will have to think harder to keep focused. Ynot, were you referring to the fact that it should have been titled: "99 Breaths to Relieve a Wandering Mind"?

[Dream Boat]

is this a possible technique for inducing lucid dreams (WILD)??

[ninja9578]

Yep, I use it occasionally for WILDs.

[dragonoverlord]

brilliant thanks. I started getting sleepy just from reading it no joke, it'll work good when im trying to go to sleep. Like onother person said this will work good for WILDING.

[Falsn]

I should give this a go next time I'm in bed. Thanks for the post

[Oros]

Nice. i've heard about a similar technic before, and tried it. the techic i've tried is just to count from 100 and downwards to 0 (while taking breaths). i use to fell asleep somewhere at 30. it works.

[Demec]

Sounds like a great technique. I'll try it tonight.

[Sean999]

I tried it last night before going to bed, and when I got to about 30, the first set of vibrations washed over me. I haven't felt those in so long! Maybe if it was a WBTB, and maybe if my dad wasn't making so much noise doing the laundry, I probably would have WILDed.

[Suze]

m.. why from 100 to 1? i bet everyone relieves their wandering mind in few secs... from 10-to 1.. or even at once.. 1 or its just me? lol 1? yeahhh i duno about everyone else but 1 second or 10 isn't gona cut it. sometimes it can take me over an hour and a half to fall asleep... sometimes longer. because yeah i keep thinking about things that day or things i have to do the next day... ive found that if i write down what i have to do the next day then tell myself now you cant think about anything on that list itll help sometimes. ill have to try this 100 to 1 thing

[Tsunami]

I actually tried last night. I was using this to meditate and get to sleep. After I had finished I had felt some of the described vibrations. But I got to sleep straight away after which, after all is what I was trying to do in the first place.

[hyperangel13]

Wow, this sounds like it'll help me actually stop thinking before I fall asleep. Though I fear I may forget the instructions by the numbers... Last night I tried WILD, but I couldn't get myself into a good enough position. My feet just weren't comfortable, and I was really tired and had a headache. Tonight will be different. #u# Question: Instead of "bringing you back", do you think you could modify the words to be like "When I count from 1 to 5, I will enter a lucid dream"? Would that work? Would it work if I was just going to bed after a long, tiring day? X'D

[kingofclutch]

Hmm. 20 minutes, that seems like a very long time. It kind of doesn't help then if you are trying to go to sleep fast.

[Tsunami]

When I did this it took just under 20 minutes. I fell asleep pretty much afterwards. I do not think you are supposed to think about falling asleep fast, that is why you are focusing on your breathing and counting.

[ninja9578]

When I did this it took just under 20 minutes. I fell asleep pretty much afterwards. I do not think you are supposed to think about falling asleep fast, that is why you are focusing on your breathing and counting. Yep, it's only designed to relax you, after you do it you can get to sleep really quickly.