Note: The following is a compilation of simple Qigong methods, which are very suitable for daily practice.
(1) Sitting Meditation Before Sleep
Assume a comfortable seated position, either flat or cross-legged (whichever is more comfortable), close your eyes, and relax your mind. Breathe naturally and focus your intention on the Dan Tian (丹田, lower abdomen, 1.5 or 3 inches below the navel) to cultivate a sense of drowsiness.
(2) Eye-Closing Yawning Method
Take a comfortable seated or side-lying position, gently close your eyes, retract your chin (to a point where it feels effortless), open your mouth wide, inhale through your nose, and exhale naturally without effort. After a few minutes, yawning will easily occur; after 3-4 yawns, you will feel drowsy.
(3) Lying Still Before Sleep
Any lying position is acceptable; close your eyes, relax your muscles, focus on the Dan Tian, eliminate distracting thoughts, and cultivate a sense of drowsiness.
(4) Breathing with the Dan Tian
Any posture is fine, but lying on your side is preferable. Gently close your eyes and consciously direct your breath to the Dan Tian, practicing abdominal breathing. Concentrate your thoughts on the Dan Tian, allowing your thoughts to rise and fall with your breath. You may also place one hand on your abdomen to feel the movement of your breath. When your thoughts are focused and free of distractions, you can perform the above actions until you fall asleep.
(5) Static Tension and Relaxation Method
Gently close your eyes and lie on your back with your knees bent at about 145 degrees (just enough to feel comfortable, allowing your legs to naturally extend). This method easily focuses your thoughts on your lower limbs. When distracting thoughts fade and you feel slightly fatigued, you can extend one limb while practicing. Alternate this for several minutes; when both legs are extended and relaxed, you will feel a certain comfort that aids in falling asleep. You may also maintain the bent knee position until you reach a state resembling sleep, at which point you may unconsciously extend your legs. As you approach sleep, you may first experience difficulty keeping your legs still and a sense of swaying, which is a natural phenomenon.
(6) Clearing and Self-Encouragement Method
If distracting thoughts arise before sleep or if a single thought entangles you, you can use:(1) Concentration Method: Focus on a single object (preferably something light and not too deep to think about);(2) Diversion Method: When a thought entangles you, think of multiple things to achieve distraction;(3) Subjective Method of Non-Existence: Use a method of non-attachment, treating thoughts as if they exist or do not exist, and observing everything (including your position) without perception.
(7) Cloud Hands in Place Method
Stand with your feet shoulder-width apart in front of the bed, without moving your feet, only allowing your knees to move in coordination with your torso. Perform the Cloud Hands (云手, a movement in Tai Chi) for several minutes or until you feel slightly fatigued, then go to bed. The amount of movement should be adjusted according to your condition, constitution, and mental state before sleep.
(8) Wild Horse Parts Its Mane Method
In your bedroom or nearby, repeatedly perform the Wild Horse Parts Its Mane movement before sleep, using intention rather than force. After a moment of slow, continuous movement, go to bed.
(9) Listening to Breath Counting Method
While lying still, listen to your own breathing and count the number of breaths. Generally, use a repetitive and monotonous counting method, such as 1-3, and on the fourth breath, start again at one. When you can no longer hear or count clearly, you can fall asleep (this method is suitable for those with fewer distracting thoughts).