15 mimutes meditation for Insomnia, deep relaxation and nerve regeneration.

Shabd Kriya, by Yogy Bhanjan

Sit legs crossed (easy pose).

Place hands in your lap right hand on top of the left, thumbs meeting and facing forward.

Focus your eyes at the tip of the nose and half opened.

Inhale in 4 equal parts. Each inhalation vibrate the mantra

SA TA NA MA 

 

Hold the breath, and mentally vibrate the mantra 4 times

SA TA NA MA,

SA TA NA MA,

SA TA NA MA,

SA TA NA MA. (16 times)

Exhale in 2 strokes and mentally repeat WAHE GURU

Do it for 15 minutes.

Rest and go to bed.

If you practice this for a few months, you will find it interesting that the rhythm of your breath will subconsciously be regulated and you will hear the mantra in your daily activities.

The gain of this meditation will not only be in a restful sleep, but you will work better, think better, and love better. It promotes patience, radiance, and practical universality.