Concentrate on your breathing and how it feels in your body. If you find your mind wandering, acknowledge it and bring your attention back to your breathing.  Close your eyes. Inhale deeply through your nose for four to five seconds. Hold your breath for a comfortable amount of time (try to count to “7”). Exhale purposefully, controlling the rate of exhalation instead of letting all the air just rush out of your lungs. Try to exhale for a count of “8”. Repeat this sequence three times. Studies have shown that learning mindfulness meditation can significantly improve the quality of your sleep. Mindfulness focuses on accepting your experiences in the moment without judgment. These techniques can be especially helpful when you find your mind wandering.  Lie in bed. Prepare with your breathing exercises. Continue breathing deeply as you proceed. Check in with your thoughts. Just see what’s going on in your mind. Don’t try to “stop” thinking or resist your thoughts in any way. Accept their flow. Check in with your body. Focus your attention on where your body makes contact with the bed. Is your weight distributed evenly? Are there any places where you feel discomfort? Check in with your senses. What do you hear? What do you smell? What do you feel? Determine whether these sensory experiences are things you can change or things that are out of your control. If you can’t control the noise, acknowledge this. Return your attention to your body. Do a “scan” from head to toe. Observe any areas where you feel discomfort, tension, or tightness. When you notice tension, remind yourself that you will soon be asleep, and that rest will relax you. Also notice any areas where you feel pleasant or comfortable. Go through your thoughts, starting at the beginning of your day. Take about three minutes to review your day in a focused way. Allow yourself to “replay” the events, thoughts, and feelings of the day, but don’t get wrapped up in them. Acknowledge that each happened and then move to the next thought or event. Finally,...

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Write a summary of the previous text in Vietnamese:
Bắt đầu với bài tập hít thở thư giãn. Rèn luyện chánh niệm khi đang nằm trên giường. Thử thư giãn cơ bắp liên tục. Thử hình dung cảnh tượng thư giãn. Lắng nghe âm thanh xung quanh. Đừng chống lại chính mình.