sleep

Feeling too Full?

Of food, emotions, relatives, guests, everything?

I do! And I’m doing a few simple things that you can play with, too…

Sleep.

Make sure you’re getting plenty of sleep, and know that according to Ayurvedia (Traditional Indian Medicine) we need more sleep in the winter.

Exercise!

We tend to go outside less when it’s cold and that can mean we’re less active than usual. If you don’t want to go out, get active indoors. Put on some great music and dance, do some yoga or body weight fitness (push-ups, lunges, etc ). Getting your energy flowing will help you flush out anything you don’t need.

Eat healthy.

Or, if like me you’re really feeling too full of everything, do a 1 day water fast (add lemon if you like). Fast with the intention of cleaning on every level and see what happens. (I’m feeling better already at 2pm, drinking lots of water, and letting things go!)

Progressive Relaxation Body Scan (Great for Falling Asleep)

MME Album Art(5min) Having trouble sleeping – falling asleep or falling back to sleep if you wake up? This meditation practice is really great for relaxing the body and falling asleep.

Meditation Practice: Progressive Relaxation Body Scan

  1. Start getting into a comfortable position, lying down or sitting. You can do this standing as well.
  2. Close your eyes, or lower them so they are 3/4 closed, and gently shift your attention to your breathing. Notice your breath moving in and out of your body right now. Be curious about your breath. “How am I breathing right now?”
  3. Shift your attention to your feet and on an inhale, gently and softly contract the muscles of your feet. As you exhale, relax the muscles and let them soften.
  4. Do this for 3 or 4 breaths and then stop contracting and releasing.
  5. Move slowly up the body, inhaling and contracting, exhaling and releasing with each part: the lower legs, the upper legs and buttocks, the belly and low back, the upper back and chest, the arms and hands, the shoulders and neck and finally the face.
  6. Pause after the face and simply notice your breathing again.
  7. Start again at the feet, moving up the body and repeat the pattern until you feel complete or you are ready to sleep.
  8. End noticing your breathing for a few breaths and then gently opening your eyes.

When your mind wanders, as it inevitably will, gently bring it back by re-focusing on your breathing or the area that you are contracting and releasing. Be kind and gentle, remembering that noticing that your thoughts is an important part of the practice.

 

To Download:

Click on the Download button below.

If it does not download automatically:

  1. A new window will open with an audio player (like the player above).
  2. Right click on the player and choose “Download File” or “Download Video”
  3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

Note that you are welcome to download and share this files as many times as you like provided you do so in it’s entirety and it is used for personal or educational uses only (no commercial uses).

 

 

Two Great Ways to Fall Asleep Faster

Falling asleep can be tough if we’re not able to slow down our minds and bodies. We spend all day going at hyper speed, as fast as we can, “really busy” as the norm. Is it any wonder that we have a hard time turning all that drive off and slowing down at night?
Slowing down so that we can rest starts 1 to 2 hours before bedtime… Put down all your stimulants: your phone, computer, notepad; and turn off your tv. If this is too hard at first, try a shorter amount of time like 10 minutes before bed and build up to longer times once that is easy.

Keep all of these stimulants out of you bed room or sleeping area! Let your bed be for sleeping, not being busy, even for entertainment or education. If that stuff is important, do it before bedtime.

Third, once you are ready for bed, get in and do a Progressive Relaxation Body Scan. Essentially notice each area of the body & relax the muscles there. Start at the top and work your way down. More details are in the video. This will help your mind slow down by focusing on your body vs your day and will relax your body by relaxing your muscles.

Let me know how it goes!

Sweet dreams!,
Elena