Do this 15 minutes meditation when you are in bed and ready to go to sleep. Even if you don't fall asleep on the first few attempts, keep doing it as it will give your body great rest.
The pineal is the master gland, and activating it helps regulate the hormones in the body and is extremely powerful for healing. This technique takes about 15 minutes and should ONLY be done in the evening, preferably before bed. It can be done lying down or sitting up and it is extremely useful for people with sleep problems like insomnia or who wake up tired; they will frequently fall asleep before the 15 minutes is up and enjoy a restful sleep.
For this meditation you will be putting your attention upon and visualising (best you can) the pineal gland. The pineal gland is a small endocrine gland in the vertebrate brain. The shape of the pineal gland resembles a pine cone. It is located in the epithalamus, near the centre of the brain (level with the eyes), between the two hemispheres, tucked in a groove where the two halves of the thalamus join.
For the first five minutes, focus on your breathing. Each breath should be through the nose and all breathing should be done with the belly and not with the chest. Try to make each breath smoother and more even than the last. Spend the same amount of time on the in and out breath. Keep your breath connected, flowing, and smooth.
For the second five minutes, keep the breath smooth and envision the inward portion of the breath entering the nostrils and lighting up the pineal gland in the center of the skull like an intensely bright light. Whether you actually see the bright light or not isn't important. On the out breath envision that the pineal gland is sending the whole body what it needs to be healthy. If there is a specific issue that needs healing, you can focus the attention on just that part of the body.
For the final five minutes, continue the same method for the in breath, but make a sound on the out breath. At first this should be loud enough so you can hear it clearly, but with practice you can intone the sound quietly enough that someone sitting 15 feet away from you wouldn't be able to hear it. There are different sounds you can use, depending on what needs healing. If you don't have any specific problems, use one of the sounds for your whole body like OM.
SOUNDS + HEALING PURPOSE
Whole Body -- OOM, OM, AMEN
Thymus and Upper Chest -- EHM (pronounced aim)
Thyroid -- MER (pronounced mir)
Sinuses -- MMM
Chest+Heart -- AH, MA
Throat -- EYE (pronounced I)
Brain -- EEE
Prostrate, Genital Areas -- UH
Lungs, Asthma -- SSS
Back Pain -- WOOO