This is the place to explain the method of relaxation you use – from the Alexander technique to reiki and much much more.
Pleasure. I also find the Spiritual teacher Eckhart Tolle very helpful in quieting the mind, which in turn helps regarding sleep.
I find the spiritual teachings of Eckhart Tolle extremely useful in helping quieten the thinking mind, which in turn greatly helps me with my sleeping pattern. Martin
Thank you for suggesting this. I have always resisted meditation, but I think I’m finally ready to try it. There are so many names out there, and it’s good to have a recommendation.
Pleasure. He mainly does guided hypnosis based meditations, so you can you simply lie down, relax and let him do the work.
Try a white noise machine with nature sounds of all kinds. Now picture yourself in that nature scenario. Listen, watch, taste the rain on your tongue if it is raining, feel the breeze. Really get into it with all your senses. Sometimes a warm or lukewarm shower depending on season and hot tea (often chamomile) no matter the season, sipped slowly and imagine yourself in the nature scenario or in soft, peaceful music. Imagery, mindfulness, breathing, low lighting or none, low volumes, room temperature…you should have all so it is most relaxing to you alone. If you have a partner, you may have to have an open, clear discussion regarding your needs.
Has anyone found a really good meditation to help them return to sleep? lately I am waking at 4-5am with a surge of adrenaline and am wide awake… my alarm is set for 6am so i tend to panic because I know I have little time to get back to sleep which means of course I then do not.
I need something strong! i've tried headspace, yoga nidra, calming breath and all the sleep ones and they don't work.. in fact muscle relaxation seems to stress me more.
Any help? xxx
Hi burnsie, do you have names of his meditations that you have found helpful? There’s a lot on YouTube, and for purchase. I’m not sure which ones to use. It sounds like I would benefit from the ones that have worked for you. Thanks!
Hi Auntie Hoho, no specific names really. Just the free guided meditations for sleeplessness, readily available on youtube.
Hi Sleepio peeps,
I've been successful using a strategy I learned from a hypnosis on insomnia recording. It's a part of the recording that makes all the difference. It works with any type of thought you don't want to engage in. It's simple and takes minimal time. I would like to share it so hopefully someone finds it helpful.
You'll likely agree that one cannot control having thoughts, but you can control what you do with them.
This is all you do:
~ Mentally acknowledge that you are having thoughts about _____
~ Imagine having a remote control. See it in your mind.
~ This remote control has several buttons. One button pushes thoughts out into the distance. Another button flips thoughts. Another stretches thoughts out until they become spaghetti thin. Another button folds thoughts lengthwise, while another folds thoughts in the other direction.
You get the idea…add more ways to manipulate the thought in space--crinkle it up, shrink it.
~ see this in your mind. See the crazy thought doing each command you make with the remote.
~ At the same time you are doing this: whenever a voice in your head speaks about the thought, you push a button to slow down that voice. Make it progressively very very slow. Then make the voice low in pitch. Get lower and lower.
~You use your remote control to help you deal with the unwanted thoughts. With it, you CAN control your insomnia (so the recording says)
I have often fallen back to sleep using this technique. It makes you get distracted from the churning thoughts because of all the remote control button YOU push. The resulting effects is that the thought fades.
I pray it works for you too! I hope you'll let me know. Sleep well!
The best meditation app I found so far is a free one called Insight Timer. It takes a little time to work out the best practices and meditations, I personally like what is called Guided Meditations as you can concentrate on that instead of the racing brain.
My greatest sleep problem is actually falling asleep but there are relaxation techniques etc and they are very varied. For example if listening to the birds in a forest would be calming or a river stream, then they are there. Music, stories, other help etc too. I find the guided ones help most and I've now got a solution to somewhat help me fall asleep once I'm exhausted, which is normal for me, but this is just one element of course.
It may also be helpful to people that wake in the night too, but as this isn't my particular issue I'm not sure but definitely worth a try.
That's a really neat idea, I'll try that, thank you.
Here's my take in case it helps anyone.
I try to think of thoughts as being visitors banging on the door of my mind. Some I'll invite in and spend some happy time with, but the rest need the door slamming in their face lol.
It's a process, but every time I catch myself thinking about something which isn't helping me, I push it out the door and slam it.
Keeping my mind in 'now' really helps. My poor mind isn't equipped to deal with things it can't change – it needs all its 'RAM' for things it can do something about – so I bang the door on any thoughts about the past (even if it happened just a minute ago) and thoughts about the future too. Past and future are not burdens I'm designed to carry; they are too heavy.
When I find myself getting stressed, I sit down and mentally go through all my senses. What can I hear, feel, taste, see, smell; investigating each one curiously for a few moments. It seems to help my mind drop other thoughts when there's a rush on the 'front door' and I can't slam it quick enough :). I'll try your remote control too. blessings to you x
I just wondered if meditation is classed as passive relaxation.
Learning to deep breathe, meditate etc is a superb thing for insomniacs to learn, whether you apply at bedtime or use through the day it is always a positive thing to learn. It's the best thing I ever did. It's not as easy as you think but oh my goodness me, is it so good for you…. consider just a minute a day… a few seconds even… whatever works, works! If you only do 2 minutes a day, that 2 mins is perhaps the most beneficial thing you could do all day. Worth a shot – what have you got to lose? Insight Timer (a fab free app) – Youtube videos, lots of online help. I totally recommend.
I LOVE your analogy of thoughts as visitors banging on the door of your mind! And if I can think of some of them as akin to telephone solicitors it should be easy to slam that door.
When I was working (before retirement) I would lie awake thinking about work. What finally helped was if I gave myself permission to do so but only if I would go downstairs to the garage to my car, get the lanyard with my office keys and put it on, then go back upstairs to lie in bed and think about work. It was never worth the trouble.
Guided Meditations / Nature Sounds / Music / Help etc on the app 'Insight Timer' has literally thousands of free sounds, meditations and talks.
Worth spending an hour sometime having a play with this… especially as it's free.
Also if you have other problems such as weight, some depression or anxiety and need to hear some affirmations… need some motivation etc.. basically, it covers so much.
Learn to breathe – sounds crazy, I know, but its a natural relaxant too.
Fancy a bedtime story… I thought… hmmm… why not! Worth a shot… and hey, it sent me off to the land of nod in no time.
Used it for 10 months now and it is a great addition to your arsenal of tools to help on a difficult day or a long night.
Sweet dreams :)
On iphone etc – called INSIGHT TIMER
I personally haven't found meditation too helpful for sleep, but I do find it useful to focus on the breath.
If I'm sleeping with my partner, I try to sync my breath with his… He falls asleep instantly, so it's always nice and slow. If I'm sleeping alone, I focus on my own breath – in, out, in, out. I do that while doing the eyes open technique (reverse psychology). It's enough to distract me from the sleep worry and allow my body to drift off. Hope that helps someone :)
For guided meditations I like Mary Maddux. Her voice is soothing I find. Listening to guided meditations in comparison to non-guided meditations e.g. just music or nature sounds, seems to work better for me, because listening to the voice helps distract me from my racing mind and I find it very relaxing.
Hi all, thanks some very useful ideas here. I have been trying some mindfulness techniques and have found Insight Timer very good too, mainly natural sounds but I will give the guided meditations another try again. I have found a book Mindfulness in Eight Weeks by Michael Chaskalson useful too and guided exercises are available on line to accompany it. Does anyone have any other movement techniques to recommend, but not yoga please. Thanks.
I'm looking for advise when I lie down for the night. I start to feel anxious, and am looking for good thoughts to go through my head. I listen to myself breath which helps. Any other advice?