How to Fall Asleep Without Meds

Three different methods to fall asleep quickly. First you do one, then if that doesn't work, you do the next, then the last and if that doesn't work, get up and read a book until you fall asleep over it.

Difficulty: Easy

Instructions

Things You'll Need:

• The attitude of using your brain in some new ways

1. Call up any concerns from the day. Resolve them with actions to take tomorrow or ask your Right Brain (the creative side of your brain) to solve them while you are sleeping and let you know the solution at a specific time in the morning.

2. Clench your right foot, holding it off the bed and squeezing the muscles tight for approximately 20 seconds. Do the same with your left foot. Hold for 20 seconds. Repeat for right leg and thigh. Then left leg and thigh. Then tighten every muscle you can in your torso. Hold 20 seconds. The right arm and hand. Then left arm and hand. Then shoulders. Then neck. Then roll up your face into a tiny ball. Hold. Then relax all over. Wait approximately 30 seconds then tighten your whole body and head up at once. Hold 20 seconds. Relax and go through your body with your awareness and relax any part that is still tense.

3. If you are not drifting off to sleep, then imagine 5 beautiful pictures one at a time. A rose. The ocean. A tree moving in the wind. Whatever pleases you. Then recall 5 sounds that you like. A melody from Beethoven, the ocean murmur, the wind in the trees, etc. then notice five tactile feelings. The feel of your heel against the sheet, your head on the pillow, your fingers against the blanket. Now switch to four beautiful images. You may use the same ones as before or new ones. Then four sounds. Then four tactile feelings. Then three images. Then three sounds. Then three tactile feelings. Then two of each. Then one of each. If you are not asleep, start over. You will find the sleep that follows this meditation is deep and healing.

Tips & Warnings

• There is one more powerful mental exercise that works for sleeping, but it is too much to write here. If you want this, send me a request at Genie @influence-integrity.com. I will respond.
• When you ask your Right Brain to solve any problem you may have, be sure to add that you will learn the answer at a specific time in the morning. Otherwise, you will be awakened at the moment the problem is solved. Might be 2 am.