[Sleep Activity] Wisdom for a restful life you'll want to try starting tonight—The recommendation of "Sokukan" (breath observation) to stop "runaway thoughts" and guide your brain to true rest
Even when you get into bed, "the events of the day or tomorrow's plans won't leave your head," or "your body is tired, but your eyes are wide awake and you can't sleep." Human relationships, anxiety about the future, unfinished tasks... Are you having your energy drained night after night by random thoughts that appear and disappear in your mind?
The stress of modern society constantly locks our autonomic nervous system into "combat mode (sympathetic nervous system dominance)." In this state, the brain never gets a chance to rest. This is where the meditation method passed down in Esoteric Buddhism, "Ajikan," and its foundation, the breathing technique "Sokukan" (breath observation), become effective. This wisdom, with over 1,200 years of history, possesses a surprising rationality that is also relevant to modern mental care.
1. Why "Sokukan" is effective for insomnia
"Sokukan" is not just relaxation. It is a method that makes sense even from a scientific perspective.
Anchoring consciousness to the "now": Much of the brain's energy is consumed by thoughts not in the "here and now" (overactivity of the default mode network), such as regrets about the past or anxieties about the future. By focusing consciousness on the single point of "breathing," you force an end to this waste.
Physically switching the autonomic nervous system: By consciously lengthening the "exhalation," you flip the switch for the "parasympathetic nervous system," which governs relaxation, and invite the body into rest mode.
2. Practice: 3 steps of "Sokukan" you can do while lying in bed
No special preparation is required. Please do this tonight once you are in your bedding.
Choshin (adjusting posture): Lie on your back and relax your limbs. Place your palms facing the sky or on your stomach.
Susokukan (counting breaths): Exhale slowly through your nose and inhale naturally. As you exhale, count "one, two..." in your mind up to 10, then return to 1.
Letting thoughts "flow": Even if random thoughts arise, it is okay to just objectively notice, "Oh, I'm thinking about something else now." Without judging, gently return your consciousness to the count.
[One-point advice]
The thought "I must sleep" becomes an attachment in itself and excites the brain. It is enough to just objectively observe yourself "aligning your breathing with the rhythm of the universe."
Sources (Academic/Dictionary only)
● Buddhist Studies Material "Visuddhimagga" by Buddhaghosa *Systematic explanation of breath observation and counting breaths. "Agama Sutras" (especially Madhyama Agama and Samyukta Agama) *Prototype of breath observation
● Dictionaries/Encyclopedias "Iwanami Buddhist Dictionary" (Iwanami Shoten), "Dictionary of Buddhist Studies" (Hozokan), "New Buddhist Dictionary" (Seishin Shobo) *All define counting breaths as "a type of Shamatha-Vipashyana that counts breaths"
Conclusion
When your breathing merges with the great rhythm of the universe, a pleasant wave of sleep should envelop you. Tomorrow's performance is determined by how you "let go" tonight. Why not start a new sleep activity habit starting tonight?
Spring sleep, unaware of the dawn (Meng Haoran) Gassho
Profile
Kokei Amamiya / KOKEI AMAMIYA
Monk of the Koyasan Shingon Sect (Acharya). Branch Manager of the Koyasan Daishi Kyokai Koju Branch. Ajikan Instructor (Noke Kokoroe) at the Head Temple Kongobuji. Completed Master's program in Esoteric Buddhism at Koyasan University Graduate School (Master of Esoteric Buddhism). Graduated from Kinki University Faculty of Law (Bachelor of Laws). In 2024, received the Siddham Abhisheka at Ninna-ji Temple and inherited the Chozen-ryu Siddham. Author: "Kukai Sanpo" (Chikuma Shobo, Volumes 6-10). Entered the priesthood following his own experiences (surviving 9/11, the suicide of a close friend). Consistently advocates for "accurate information dissemination" and "world peace/suicide prevention," pursuing the role of Buddhism in the modern age. Received the character for "Heaven" in Tibet and "Light" at Koyasan. To never forget his original intention (Bodhicitta), he works under the name "Kokei Amamiya."
