What I have been able to do successfully is delve into a pranayama practice. B.K.S. Iyengar’s Light on Pranayama was my Christmas gift to myself from the store where I attend meditation classes. I’m about a third of the way through. So far he’s discussing the Hindu philosphy of prana: laying the groundwork. I have yet to get into the discussion of specific pranayamas.

However, as I do have prior knowledge of pranayama, either taught to me by my meditation teacher or picked up from various yoga books, I have put together a short practice for myself. I’m sort of making it up as I go, but basically doing Breath of Fire, Alternate Nostril Breathing, and working on the upper two locks: jalandhara bandha (chin lock) and uddiyana bandha (abdominal lock). The entire practice so far is lasting about 15 minutes, but I will probably lengthen it as I get used to the practice, and as time permits.

When I have time, I follow this practice with a 30-40 minute meditation. I have found the combination of the pranayama practice followed by the meditation to allow me to sleep through the night.