• Once you’re in bed, begin the Fourfold Breath. Breathe in for a count of four, hold for a count of four, breathe out for a count of four, hold for a count of four. This signals to your body that you’re winding down. You can use any visualization you like with the breath, or just focus on the breathing pattern and the sensation of your breathing.
• Once your mind is calm, shift to thinking of things for which you’re grateful. These images will create joy and happiness, which will allow your mind and body to drift off happily to sleep.
• You may also find it helpful to write the reasons for which you’re grateful in a journal before bed. The book can be kept next to your bed. Its close proximity and the thoughts you have toward it will build up energy and help you keep the feeling of gratitude, even when you’re not writing in it. It’s a powerful way to pull your mind back to being grateful.