Nurturing ourselves through healthy eating and exercise is one way to nurture the physical body. Another way to nurture ourselves is to get good quality sleep.
We need to sleep for the brain release the day’s stressors and to prepare the brain for the following day. When we are asleep our soul leaves our body to regenerate itself and to help release the stress we have encountered throughout the day.
When we sleep our whole attitude towards life and love, becomes more positive and energetic.
Sleeping is like a reset button to control your attitude towards life. Sleep helps your chakras to balance themselves, which in turn helps you to sleep better.
Steps to take
– Get to bed at the same time every night. Aim to get to bed well before midnight.
– Stop watching TV or Netflix or scrolling through social media or messages on your phone (preferably for two hours before bed).
– Have a bath to relax your muscles.
– Invest in a good quality pillow, mattress and a comfortable doona or blankets.
– Have a bedroom temperature that is not too hot or cold. This can vary, but approximately 18 degrees suits most people.
– Keep your bedroom clean and clutter free. Use your bedroom only for sleeping, not for TV or mobile devices.
– Stop eating at least three hours before sleep and focus during the day on eating healthy, nutritious food.
– Caffeine can affect sleep quality so stop caffeine at least six hours before bed.
– Exercise during the day.
– Develop a sleep ritual to help you get into a pattern or routine before bed.
Get to sleep faster by trying these techniques for at least one week
1.Meditate just before bed by listening to relaxing music or playing a guided meditation visualization until you feel confident enough to be able to meditate on your own.
2. Square breathing. Completing breathing exercise such as square breathing is an essential part of meditation and will lead to greater success. Square breathing is a relaxing breathing technique that helps calm the mind. To do this, close your eyes and focus on counting your breath while drawing lines (in your mind) to create a square. To begin, breathe in to the count of 4 seconds (as you visualize a line being drawn upwards), hold your breath to the count of 4 (while you see the line forming horizontally to connect with the previous vertical line), breathe out for 4 seconds as you visualize the line moving downwards, hold for 4 seconds while you visualize the second horizontal line being drawn to complete the square. Continue visualizing and creating the square and the 4 second (in, hold, out, hold) breathing for 10 continuous minutes. It’s important to practice square breathing every night to program the mind to relax. The key to this breathing exercise is to fully focus (be present) on drawing the lines:, ie to draw a square as well as focusing on counting the breaths.
3. Progressive muscle relaxation. This exercise engages the mind and body. As you release the tension, your body starts to relax and you will feel lighter and relaxed. Progressive muscle relaxation works by focusing on each part of your body to tense it, then to relax it. You can complete this in bed: start by tensing your toes as hard as you can, hold the tension in your toes for 5 seconds, then relax your toes and tell yourself mentally your toes are now relaxed. Next, tense your feet as hard as you can for 5 seconds, then release. Tell yourself your feet are now fully relaxed and feel loose. Tense your left leg, hold for 5 seconds and then release. Tell yourself your leg now feels relaxed and loose and that your body is now relaxing. Continue to tense and release every part of your body: stomach, back, hands, arms (one at a time), shoulders, neck, jaw, cheeks, eyes, forehead, scalp. Remind yourself as you complete these steps that your body is now calm, relaxed and you are feeling soothed and drowsy.
4. Counting. This exercise engages the mind. It focuses on your mind “listening” and following your instructions rather than allowing the “monkey mind” to recreate the day’s events. Do this by counting backwards starting from 100 until you reach number 1. For example count 100, 99, 98 etc. Visualize each number as colourfully and vividly as you possibly can. If you lose count, start again from the beginning ie start at 100.
The above techniques can be combined and completed in one night or tried for one continuous week each. They have been used by our students and definitely work!
Happy snoozing
With love, kindness and compassion,
Issam Kadamani
© Issam Kadamani, International College of Meditation & Healing
Issam Kadamani is available for distance healing or counselling sessions (through telehealth via Zoom). Please contact us or call 0402 339 954 to make an appointment.
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Healing Master Issam MSCD M. IMM (Aust) M. NMI (Aust) Alumni USA, Reiki, Sekhem and Ajna™ teacher and is the Principal at The International College of Meditation & Healing. His focus is to empower you so that you can live your life to the fullest, with unconditional love and joy.
For the last 35 years Issam has taught around the world, and is now based in Melbourne teaching courses and providing transformational healing, counselling and spiritual mentoring to people who are looking to learn a happier way of living.
The International College of Meditation & Healing is here to assist you to find yourself and to reconnect; to find genuine, real and lasting happiness.
