Posted by Partlycloudy on October 26, 2008, at 18:57:24
In reply to Immersive visualization? Clearskies + » seldomseen, posted by Kath on October 26, 2008, at 18:19:31
Hey there.
I use an exercise at the end of the day, when I tend to have a hard time letting go of the day's concerns. In the past I've had problems with insomnia, but (fingers crossed?) have relatively few issues in the last year or so. In addition to trying to practice good sleep hygiene (keeping to a regular bed time, not eating or drinking too close to my bed time, using a linen spray with essential oils on my pillow and bedsheets, and playing relaxing or soothing music on my CD player), I also use a visualization process that helps me let go of the worries that I collect during the course of the day.
Rather than try to slow my breathing, I just notice what it's doing. Am I breathing hard? Is my pulse bouncing in my temples with the pressure of the blood in my head? It's neither good nor bad; I merely just observe how I'm breathing and what my pulse seems to be like. I don't judge whether I'm feeling anxious or worried, but just listen to those specific physical clues my body is giving me. My breathing. My pulse. No judgment.
Is my body tensed up? Is that sore place in my lower back making itself known? I quietly observe these physical clues that let me know what level of stress my body is feeling. I don't try to calm myself down. Whenever I try to exert that kind of control over myself, I inevitably lose the battle, and feel even more anxious than before. Aware that I am indeed breathing hard - OK, I'm panting, sometimes, unable to catch my breath! And my back is really, really sore. It just is what it is.
Are my toes cold? Do I have that muscle twitch in my arm that I sometimes get? I become exquisitely aware of my body and exactly what it's doing at this very moment. If my mind strays to the debris of the day, or what I imagine faces me tomorrow, then I stop myself from going in that direction, and instead bring my thoughts back to my breath. My body. I start all over again if I have to, to clear those thoughts from my head. What happened this today is not what I am concerned about. What will happen tomorrow is neither my concern.
Then, I start to broaden my awareness to the environment around me. What am I aware of? The sound of cars outside, or insects, or frogs, or night birds. A distant dog's barking. I make no comment about what I hear, but simply make a note of it.
Is there a breeze of air in the room? Is it making my nose or ears cold? Can I hear the sound of an old house's boards settling in for the night? I listen intently.
Then I bring my awareness back to myself and my breath. Inevitably, my breathing will have slowed and relaxed somewhat.
Usually I can go through this exercise for about 15 minutes or so, and feel myself start to slip into sleep. It's become a nightly ritual that I genuinely look forward to, even if I'm staying in an unfamiliar environment (as long as it's not too stimulating).
(I hope these words were something along the lines of what you were looking for.)
PartlyCloudy, formerly ClearSkies.
poster:Partlycloudy
thread:858817
URL: http://www.dr-bob.org/babble/psycho/20081018/msgs/859388.html