Sleeping Naturally with Meditation

November 23, 2008

in Meditation, Sleeping Tips

We were lucky enough to have the zen doctor himself write an article exclusively for!
I am definitely going to try this, let me know your results!

Enjoy the article and check out his website.

“Meditation breath therapy has been used over centuries to relieve tension
and stress in the body, mind, heart and spirit. It’s a great practice to use
before bedtime because it relaxes the body, softens the drivenness of passing
thoughts, and creates a sense of harmony in your heart and spirit. Over a period
of time, you will find that it is easier to let go and drift off into the
natural embrace of sleep. Be patient and compassionate with yourself. Don’t
let your mind talk you out of it. Know that as long as you are sincerely
practicing the breath therapy, you are accomplishing the meditation whether your
mind quiets down or not. Your body can deeply relax even in the midst of passing
thoughts. I have complete faith in you. Trust the method, the process and the
natural wisdoming that arises within your only moment body.”

with blessing, Dr. Bonnici


Andrew Shugyo Daijo Bonnici, Ph.D.
Humanistic Psychologist & Zen Meditation Master



*As you are lying down on your bed, place both of your hands on top of your
lower belly, one on top of the other, just below your belly button. Begin to
breathe into your lower abdomen and fill it up gently on the inhalation like a
balloon. Don’t force the belly to expand, just gently let it expand of
itself. Moment by moment, begin to nurture an intimate relationship with the
precious mystery of Breath.

*As you inhale, breathe deeply into your lower belly and know that you are
breathing in the Healing Energy of All Life. As you slowly exhale, know that you
are releasing the body’s natural toxins and the emotional toxins of fear,
dis-ease, worry and anxiety.

*Allow each exhalation to release you from the shackles of stress, anger,
tension, doubt and self-pity. Consciously breathing in and breathing out, let
passing thoughts come and go. Just focus on the passage of your breathing.
Continue to rest your awareness in the felt sensation of your lower belly as it
expands and contracts.

*Inhale the precious Breath of Life into your lower belly, the Center of your
Body and Being. At the end of your inhalation, in the midst of your pause, sense
the warmth and the expanded skin of your lower belly. There you can feel the
true sensation of Being faithfully, courageously and deeply present in your

*Once again, slowly exhale and release your grasp on all past and future
concerns and worries. Open to the truth that Change and Impermanence are exactly
the Wisdoming Nature of your Whole Life. Know that you are always being Born
again and again moment by moment.

*Breath by breath, trust yourself to let go with faith into the resting wisdom
of your only moment body. Have deep confidence in your ability to drop your
awareness from your head into the center of your lower abdomen. Let that lower
belly sensation relax your whole being. Enjoy that warm sensation and gently
drift into the compassionate embrace of sleep.

View Dr. Bonnici’s Homepage at

{ 3 comments… read them below or add one }

skatss November 29, 2008 at 3:18 pm

Meditation always helps me fall asleep even if I don’t want to fall asleep. It’s a great way to relax not only your body but your mind as well and meditating doesn’t have to be complicated. All I basically do is slowly count to myself. I feel much better after I do it even if I don’t fall asleep. It is very refreshing.


jimmys devoted December 4, 2008 at 4:12 pm

meditation doesn’t work for me. I have too noisy of a brain. Not be joking, I did a paper a while back talking about creative people who have noisy brains not being able to meditate. I found out I was not the only one. And it’s not the normal day to day, that I can tune out. Its the creative part that overrides me.



Jen_13_13 December 8, 2008 at 2:47 am

Oh! Oh! I’ve tried that method and I have to say, this is perhaps the single most effective means I’ve used to fall asleep. If there’s anyone out there who doesn’t want to try this because it sounds like “hokey new age stuff”…JUST TRY IT! The longest I’ve ever gone without sleep due to insomnia was 3 1/2 days straight (about 85 hours, I think) and this is what I did to finally break the sleepless streak. It’s so worth it.


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