Скачать или смотреть 61 nadi , a Mindfulness practice helpful to insomniacs. Try it and see..

As we focus on each Nadi we also have a hovering awareness that notices and feels everything so it is an iintegrative process. Be open to your own deep wisdom showing up and giving you sensations (memories , images and emotions may arise ) to focus upon. We notice everything although there is this steady focus on the 61 Nadi , one by one. Be fascinated, curious, playful .Each time you practice is unique, try doing it daily . Best not to do it in bed as the idea is to stay awake, it is a meditation.
However, if you suffer from insomnia you may discover this puts you to sleep like a miracle. Many of my students have reported this so I prescribe it as a sleep hygiene practice for those people and they may get tucked up in bed!
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