When you are ready to sleep at night, go backwards through the memories of your day. Don’t start from the morning, start from where you are now, just on the bed. Start with the last thing, and then go back, step by step – right back to the first experience of the morning. Go back and remember continuously, that you are not getting involved.

For example, if someone offended you, see yourself being insulted but remain just a witness. Don’t get involved, don’t get angry. If you do then you are identified, you have missed the point of meditation. That person is not insulting you but the form that was in the incident – and that form has gone. You are just like the river flowing: the forms are flowing. In childhood you had one form, you don’t have that form anymore – that form has gone. You are continuously changing, like the river.

When you get back to the morning as you were just waking up on your bed, you will again have the same fresh mind that you had in the morning. And then you can fall asleep like a small child.