Fourth, when your mind is speeding and you can't get to sleep, give it a focus. This can be in the form of the repetition of a comforting word orphrase with each breath. For example, on the in-breath you may think to yourself "Breathing in", and on the out-breath, "Breathing out." Any word or phrase you prefer will do. The point is that you keep gently returning the mind to a comfortable, nonstimulating focus whenever you notice that it has wandered into stimulating thought.

This mental focus process can go on as long as necessary. It is far preferable to do this than to allow the mind to become caught up in worry about the consequences of not sleeping. You are allowing the body to rest, and you are not stimulating the mind further with worrisome thoughts. Any degree of rest that you are capable of on a given night is a contribution to your healing.