If the current economic financial crisis has you stressed out, tossing and turning, unable to sleep at night, this week's blog just might help you fall into slumber so that you awaken refreshed and full of energy! It utilizes a scientifically proven breathing technique that results in a "relaxation response." for the body , mind and spirit.
First, try not to make these common mistakes before bedtime:
First, try not to make these common mistakes before bedtime:
- Do not consume caffeinated food or drinks or eat a heavy meal within four hours of scheduled sleep.
- Avoid falling asleep on the couch or anywhere other than the bed to take "the edge" off of your body's need for restorative sleep.
- Avoid discussing or reading material that carries unpleasant memories or thoughts into the conscious mind.
- Bathe the body in warm water to relax muscles.
- If chronic physical pain prevents a restful sleep experience, consult a medical doctor immediately!
Do practice the following procedure for "conscious ujjayi pranayama" breathing after assuming a comfortable position in bed:
"When thou liest down, thou shalt not be afraid; yea, thou shalt lie down, and thy sleep shall be sweet." (Proverbs 3:24, KJV)
- Physically---First, establish a comfortable sleep posture such as the "Corpse Pose" that was described in the blog from the second week of January, that is unless you snore chronically! In fact, this breathing technique may actually help to prevent snoring once it becomes habitual because it is performed with the mouth closed at all times. Allow the tip of the tongue to rest softly on the upper palate behind the teeth, and soften the facial expression with the lips lightly closed in a slight smile at the corners of the mouth. Now take a deep cleansing breath, longer and slower than your normal rate by drawing the air (called prana) into the back of the throat. Then exhale with the mouth closed to make a quiet sighing sound. This soft sibilant sound occurs when the glottis in the back of the throat (the flap that closes the throat when you gargle) is used as a valve to control the air that flows both in and out as it passes through the vocal cords. Notice how the air feels cool as it enters the nostrils and yet warm and moist as it exits.
- Mentally---Now tune into the sound of each breath as it enters deeply into all four corners of each lung. Focus your attention on the sensation of expansion in the abdomen and ribs as the air flows upward and even opens the collar bones. Remain very still physically while consciously smoothing the sound of each healing breath as it enters the lungs three-dimensionally, expanding the ribcage up and down, and side to side, as well as front and back. Reminiscent of the sound of ocean waves, allow the wave of each breath to rhythmically rise and then peak before rolling over and dissipating into the next one, each breath smoother than the breath before. Consciously maintain an even rhythm for each cycle of breath by counting the number of seconds for each inhalation and match that number with each sighing exhalation. Take pleasure in your ability to control the depth and duration of each breath, deepening each inhalation as if it were a healing elixir of vitality. Now lengthen the duration and quality of each exhalation by consciously releasing all tension throughout the body.
- Begin the physical yielding process by mentally scanning the body for tension by first lifting the eyebrows on an inhalation and then relaxing them with a long sigh as the tiny muscles across the brow begin to soften and expand. Consciously release the weight of your neck and shoulders into the bed on the next exhalation. Continue to scan for tight areas with each cycle of breath and give the muscles permission to relax, letting go of all toxic thoughts along with the carbon dioxide during each "out breath." Anytime the mind wanders out of the present moment, gently bring it back to the rhythm of each breath without judgment or an emotional response, such as annoyance or frustration. Returning again and again to the breath will prevent the mind from troubling thoughts that create tension and prevent the release of sleep.
- Spiritually---As you practice conscious breathing techniques, remember the source of every breath is from your loving Creator, who is in control and sovereign over all. Try counting your breaths and your blessings instead of sheep. As you practice releasing each breath on the physical level remind yourself to "Let go and let God," practicing the spiritual art of surrender to a loving God, whom you can trust. He may not give you all your "wants" but He will supply all of your needs, as the apostle Paul wrote to the church in Philippi: "My God shall supply all your need according to His riches in glory by Christ Jesus." (Philippians 4:19, KJV)
"When thou liest down, thou shalt not be afraid; yea, thou shalt lie down, and thy sleep shall be sweet." (Proverbs 3:24, KJV)
