The Sleep Blog No. 4

Part 4

Sleep Tips

Please find some resources below

Breathing

Try the Soma Breathing (20 minutes before bed - see resource below). Breathe slowly through the nose causes nerves in the nose to shift into a slower rhythm, which then triggers important parts of the brain to slow down. Extending the exhale increases both theta and alpha waves. And so, the 1-2 breath (making your exhale twice as long as your inhale) is a good practice.

How can we facilitate a peaceful deep sleep?

Meditation can help re-programme the conscious mind. “Until you make the unconscious conscious, it will direct your life and you will call it fate.” C. Jung.

What is the solution? Number one to support insomnia is meditation; Why? Meditation can re-programme your subconscious mind. We spend a large portion of our lives in a “beta” brain state - self-talk, rationality, stress/likes and dislikes, “may suggest that you are not good enough”, limited beliefs, alertness, concentration, beta is charged upon waking. Deeper meditation, alpha and theta = stress-free, feelings and experiences are stored here, harnessing this power can dramatically change your life, mental imagery, inner peace. Alpha brain waves, in meditation promotes parasympathetic nervous system (peace, relaxation) which is in opposition to sympathetic nervous system (stress, fight or flight) that keeps you awake at night. Your brain cannot distinguish between real and imagined. The “tired and wired” scenario, which I discussed earlier in part one.

Sleep will ignite vigour

Cleanse your thoughts and ground your will

Beckon peace and serenity still

Anxious vigilance calls without sleep divine

Deep inhale, nourish to refresh

Time for rest and retreat

Where dreams and wellness meet

C. McCullough

RESOURCES

Insomnia - Transcendental Meditation (tm.org) – Find a local teacher

How To Do SOMA Awakening Breathwork - Full Tutorial - Go Even Deeper With A SOMA

Breath Instructor - YouTube