Clare
29-08-06, 23:42
Many relaxation techniques can be used to help you fall asleep and to get a more restful sleep. Try the following exercises and determine which one works best for you. If neither of the exercises seem to work well in the beginning, practice the one that you like best on a daily basis for a couple of weeks before you give up!
EXERCISE 1: BODY SEARCH FOR SENSATIONS
Assume your desired sleeping position. Focus on the exhalation phase of each breath, and relax as you exhale.
For two or three exhalations, focus on your supporting environment (usually your bed) and allow that environment to support your total body as you continue to exhale, and r-e-l-a-x.
Following these exhalations, allow your attention to wander through your body. There is no set sequence, nor should you be in a hurry. As you "move" through the body, identify any sensations that you may feel (heaviness, warmth, coolness, heartbeat, twitching, pressure, gurgling in the stomach or intestines, tension, stillness, etc.).
Upon identifying a sensation, mentally acknowledge the sensation in your mind and continue to wander through the body and passively search for others. You will notice that the number of sensations diminishes after a few minutes. As the mind continues to focus inward on the body, it will become quiet and sleep will result.
EXERCISE 2: COUNTING TEAMED WITH BREATHING RHYTHM
Assume your desired sleeping position. Focus on the exhalation phase of each breath, and relax as you exhale.
For two or three exhalations, focus on your supporting environment (usually your bed) and allow that environment to support your total body as you continue to exhale, and r-e-l-a-x.
As you continue to focus on the exhalation phase of every breath, count in sequence from one to ten and then back from ten to one. Count one number per exhalation and repeat this sequence until you fall asleep.
Variation: Count backward from ninety-nine, counting each number with an exhalation until you fall asleep.
Love
Clare
EXERCISE 1: BODY SEARCH FOR SENSATIONS
Assume your desired sleeping position. Focus on the exhalation phase of each breath, and relax as you exhale.
For two or three exhalations, focus on your supporting environment (usually your bed) and allow that environment to support your total body as you continue to exhale, and r-e-l-a-x.
Following these exhalations, allow your attention to wander through your body. There is no set sequence, nor should you be in a hurry. As you "move" through the body, identify any sensations that you may feel (heaviness, warmth, coolness, heartbeat, twitching, pressure, gurgling in the stomach or intestines, tension, stillness, etc.).
Upon identifying a sensation, mentally acknowledge the sensation in your mind and continue to wander through the body and passively search for others. You will notice that the number of sensations diminishes after a few minutes. As the mind continues to focus inward on the body, it will become quiet and sleep will result.
EXERCISE 2: COUNTING TEAMED WITH BREATHING RHYTHM
Assume your desired sleeping position. Focus on the exhalation phase of each breath, and relax as you exhale.
For two or three exhalations, focus on your supporting environment (usually your bed) and allow that environment to support your total body as you continue to exhale, and r-e-l-a-x.
As you continue to focus on the exhalation phase of every breath, count in sequence from one to ten and then back from ten to one. Count one number per exhalation and repeat this sequence until you fall asleep.
Variation: Count backward from ninety-nine, counting each number with an exhalation until you fall asleep.
Love
Clare