Woke up at night and not able to fall back asleep?
Try this...

1) Tense and relax
- Tense up all muscles from feet to face.
- Hold these tensions and feel them for 3 breaths.
- On the 3rd exhale: relax step by step from face to feet.
- Feel the difference

2) 3 full deep breaths
- Breathing in: expand belly, flanks and chest
- Hold and feel the fullness
- Breathing out: contract chest, flanks and belly
- Hold and feel the emptiness

Repeat 1) and 2) twice more

3) Body scan
- Take your time to focus on each part of your body one by one
- Feel as much as you can at each focus point, or at least try to feel it (Example: the 3rd toe of your left foot, can you actually distinguish that one?)

4) Count your out-breaths
- From 1 to 10 
- Start back at 1
- Repeat...

I usually don't make it through the body scan. 
When I notice my attention is drifting off into the dream world, I'll reposition and fall asleep.

Let me know how it goes: omnipleasant@gmail.com

Back To Sleep

Meditatie "Onvoorwaardelijke Zelfliefde"

I felt like making a short cheerful tune, and ended up with this.

the only way out is true v2

time for a change

everything happens by itself

Crumbles

This is an exclusive remix of mine for the backers of the album "Sid Waves" by Chaos Generator: https://www.kickstarter.com/projects/amicomretrobooks/sid-waves-a-vinyl-tribute-to-the-commodore-64-sid