learn to sleep better 2
If the breathing exercises from "1" is not enough you in yet so desired to let sleeping slide, I have here is a variant that is progressive muscle relaxation very close. It is especially in tension very effectively. For me it is always very helpful.
Concentrate first on your breathing again - breathe into it slowly and evenly in the stomach. Do not try to influence him, you find the level you feel comfortable rhythm. Many practitioners try to breathe so slowly that the feeling of shortness of breath occurs - no - let your body breathe!
sensing Now your face: the lips are loose? The cheeks relaxed? The eyelids easily? Eyebrows and forehead smooth? Perhaps you feel the tension just now? You are now attuned to the exercise.
, beginning now, pressing the lips tightly together and feel the tension. Slowly count to ten in mind. Then a sudden release of the lips, open his mouth while still einwenig. How do you feel now?
The second you pull your nose, curly, keep the tension again a few seconds, but to pay attention to not hold the air, but even to breathe. Do not worry, it can no one see these Grimm Assen! They lie in bed and yes it is dark. Tension release. How does it feel?
Now the eyes turn: Pinching Your eyes tightly, as tightly as the wind would you do sand blow in the eye. Count slowly to ten. Feel the tension and release the tension. Enjoy the difference.
Next it goes to the end: pull the eyebrows up to hairline, do not pull together toward the middle, but so that frowns, perhaps horizontal - wrinkles - no vertical in the middle. Feel how it raises the scalp a little. Pay attention to your breathing calm again. Hold the tension, you count to ten and let loose at once again.
Palpate the comfortable relaxing feel mentally, The lightness in your face.
If you come up here! Most of you are now asleep, which was also the intention.
If not, you can repeat the exercise as often as you want. The concentration of our thoughts on the gleichmäigen breath, the tension and relaxation and the constant repetition even makes your mind tired. In addition, the facial muscles relaxed and sleep you can.
0 comments:
Post a Comment