Here are some suggestions that can help you find peace and your well-deserved sleep.
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hand you look at your hand even with the fascination of a baby. Explore every finger, every wrinkle, every finger nail, the perionychium, ankles ... Give the gift of doing this for about 2 minutes their full attention.
This method does not analyze why, name or evaluated. Just doing it. The total concentration of these wonderful hands addressed that already so many good things have been accomplished. Maybe increase a feeling of happiness or warmth in your business?
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breath The breath is the mirror of the mental and physical condition. He responded by the autonomic nervous system and respond to any internal and external appearance. This fact is certainly not a one way. We can also use conscious breathing as a way to mentally and physically to get back into balance.
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yellow is yellow in the teaching of the five Chinese elements for the element earth. Are assigned to include the following aspects: to be grounded, contentment, serenity, security, be quiet, to himself, his own center.
So if you are in your Gefühlsbad and stare at the ceiling, you will probably agree with me that these states are rather pushed into the distance. This comes about when man uprooted, is no longer grounded. This might be reflected in all the rhythmic processes such as breathing, eating, balance disorders, weight problems, day and night rhythm, thought processes ... and even just to sleep.
Among the many ways to ground yourself again there are the following: Find something yellow. What object with that color plays no role in principle. This may be a book, a shirt, the lid of a soda bottle or something always will be. It's best to go back to bed and so now is a hand to his forehead, as if you wanted to feel her temperature. And now you look at the yellow for a few minutes. Let the perceived changes in your body to evaluate simply without.
Could this perhaps be a stimulus for color selection of your next bedding purchase?
* * * * * * Suggestion
Lie down comfortably on the back. Arms and legs are stretched without the body, and without touching each other there.
Become aware of your breath and breathe deeply a few times on and off. In the next breath, imagine you would let the exhale the air to flow into your right foot. Do this three times and then go further by exhale in your lower leg. Then thigh, the left foot, left calf, thigh, your pelvis, lower back, upper back, your right hand, forearm, upper arm, shoulder and the same on the left side. Feel how the breath is calmed down? Feel more changes in your body, which is reflected in a pleasant heaviness or make you feel light as a feather? Whatever you perceive, it is good. Enjoy this moment of relaxation and peace. Change the exercise down so that she is most comfortable for you, which means the number of repetitions of entering breathing. Maybe it's important for you to divide the body into more sections, or is it sufficient even if you imagine to breathe directly into the entire leg. Listen to your body, he will tell you what for you is consistent.
* * * * * * Progressive muscle relaxation
An tensing and releasing of individual muscle groups can be a deep relaxation can be achieved.
Lie down comfortably on the back. Arms and legs are almost straight, without the body, or touching each other as easily. Let the abdomen when you breathe in the outside bend and exhale after will fall. Make sure that your face, and not mentioned in each part of your body always remain relaxed and unconcerned. Relax your mouth and open it slightly, so the teeth do not bite each other. Breathe calmly, evenly and flat. The following are described in detail parts of the body about 8 seconds down tight (careful, not cramped!) And then placed back in a comfortable position, with the full attention of the relaxation applies.
* Hands: Clench your first your right hand into a fist and stretch it to your forearm and hold this voltage for about 8 seconds and relax slowly. Do this 3 times you make this exercise of tension and relaxation also left with your own.
* Upper arm: Then clench both hands into fists, elbows on the arms so that the biceps can be quite tense. Release the tension and put the arms with the loose open hand back toward his side. With every breath you sink deeper into relaxation.
arms *: Stretch your arms away with the palm of hand and press firmly against the pad and release the tension again later. Put your arms slightly back and comfortably between curved side. Relax with deep breaths.
* Shoulders: Pull your shoulders as far as it goes back and press against the surface. Then pull your shoulders forward as far as it goes and then relax again. Do not drop anything. With every breath you sink deeper and deeper into relaxation.
* Feet: claws both toes to the front rows of cramped without the soles of the feet and let loose again. The whole body is heavy and relaxed. Loosen the jaw.
* lower leg: Pin the tiptoe down so that a tightening of the lower leg. And let go. Pull the foot peaks against your body upward. And relax.
* Thighs: Slide your feet away from the upper body and release it.
* Legs: Lift both legs slightly from the base from leave, tightening abdominal wall and then fall. The legs will relax more and more.
* Belly: Raise legs again and excitement felt in the abdomen and back can be quite loose.
* Back: Stretch the back-to by making a hollow back. Lift the buttocks and to sink again. Relax again. Breathe evenly and quietly.
Go mind again through the whole body and feel that somewhere is still a strain. If you see something, do the associated exercise again.
* Head: Pull your head forward on his chest and let go. Now you press the back of the neck the base and let loose again.
then pull the head on the left shoulder with all his might, let loose. Then the same thing at the right shoulder. At the conclusion once again pull the head to the chest. Let the abdominal wall is covered by inhalation to the outside bend and exhale to the inside.
* face: they bite each other slightly, the teeth loosen. Lips pressed firmly together, relax. Drag and the angle of the mouth as far apart as possible, the mouth is very wide. Prick up your lips and let loose again. Relax your mouth. Breathe calmly, evenly and flat.
* Eyebrows: Raise your eyebrows and wrinkle the forehead and let loose again. Wrinkle the eyebrows and relax again. The end is very smooth and open.
Feel how heavy and relaxed you have become.
Good luck with the relaxation exercises and dream beautiful.
By expanding my knowledge, I will continue to lead this list ...
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