Can't sleep? Don't count sheep — use this guided meditation for healthful snoozing

     Hey there, and welcome to the Chicago Sun-Times guided meditation for sleep. I'm your host, Neil Steinberg, and I'd like to invite you to get comfortable in a secure location. If you are driving your car, reading this on your phone at a stoplight, as people actually do, you are invited to ease your car over to the side of the road, angle your seat back, and hold the phone a comfortable four inches from your face.
     Or better yet, set this to MurmurMode, where one of 12 artificial voices will narrate this for you: Unemployed Hunky Actor, Older Lady Librarian, Whispering Mermaid, and such. Then you may place your hand over a flat surface, gently open your fingers, and execute a maneuver known as "setting your phone down." If you are experiencing the residual frozen claw that comes from holding an iPhone for 110 minutes straight, try wiggling your fingers until the numbness and tingling dissipate. Do not be alarmed by your hand being empty — your phone is still nearby and available. Give it a gentle pat to reassure yourself that it's still right there.
     Now sit back and close your eyes. Draw in a deep breath, filling your lungs with air. Hold that, savoring the quality of fullness. Then exhale the air out, preventing yourself from wondering how you've come to such a degraded state that you need to be told to breathe, an activity heretofore done automatically and without guidance, by you and most living creatures. Worms breathe unaided — through their skin, a process called cutaneous respiration.
     Now set an intentionality — what sort of sleep would you like to experience? The serene snuggling sleep of an infant nestled in a completely empty crib, devoid of bumpers, blankets or stuffed animals, because apparently those are considered lethal nowadays? The bivalve bliss of the ocean oyster, resting in the warm sand of an antediluvian sea? The restorative slumber of someone who didn't spend the past 40 years madly dashing like a gerbil on a wheel in a profession that was steadily dying all around him? The choice is yours.
     Identify something that happened today and be grateful about it. Is your skin pale enough that you could go to the Home Depot for a box of nails without worrying that ICE would grab you out of the parking lot and send you to a nameless prison in El Salvador? Do you live in a city where the mayor is not a bumbling buffoon trying to balance the budget on the backs of those businesses that stay despite his constant death-of-a-thousand-cuts harassment? Focus on this good thing while crossing your hands over your chest, executing the butterfly hug while repeating, "I am grateful. I am snug. I am protected."
     While we are utilizing the my-wishes-become-reality linkage between flitting intangible thoughts within and the generally harsh and unresponsive reality without, a charmed notion that Oprah years ago somehow convinced us was real, feel free to add: "I live in a functional democracy, where laws apply equally to smirking billionaires and nugatory losers such as me." Reach for the stars.

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