Having Trouble Sleeping? You Are Not Alone
By Diana Blagdon
Having Trouble Sleeping? You are not alone. Americans filled some 60 million prescriptions for sleeping pills last year! Current research suggests that lost sleep among the U.S. adult population is a serious matter. Several large studies have linked sleep deficits with poor work performance, driving accidents, relationship problems, and mood problems like anger and depression. The number of untreated sleep deprived adults attempting to function in their work and home environment is increasing each year.
In the 1980’s I went through a period when I had trouble sleeping. Through a Healthy Lifestyles Program I was participating in I learned a technique that allowed me to relax and fall back asleep without the use of pharmaceuticals. If you are one of the millions of adults suffering from some level of sleep deprivation try this exercise.
Take a few deep cleansing breaths and ask yourself “is there anything I need to know or understand at this time?” If the still small voice within speaks to you, get up, make some notes and return to bed. When you are ready to get comfortable and relax take several slow deep breaths.
With the next series of breaths consciously let go of any judgment or negative self talk.
Begin to redirect your focus…
In your mind’s eye by seeing, sensing or feeling picture a blackboard.
- Reach up and write the number 100 on the blackboard.
- Now imagine your hand reaching up to erase the number 100.
- Write 99.
- Erase 99.
- …98
- Erase 98.
- Simply continue counting down.
- If you lose focus, let go of judgment and start over.
Rarely does it take more than a couple of restarts before you will comfortably fall back asleep. If you try this exercise and it does not work for you a meditation practice will increase your ability to focus and be in the now.
Meditation has become an increasingly common complementary or alternative treatment for many health conditions including insomnia. The relaxation response helps decrease metabolism, lowers blood pressure, and improves heart rate, breathing, and brain wave function. A 2007 Government survey reported that 9.5% of the 20 million adults surveyed had used meditation in the past 12 months as a complement to traditional treatment. The number represented a 2% increase over the 2002 response of 7.9% and suggests that more and more adults recognize the gentle redirection of focus from external to internal as beneficial.
With practice anyone can learn to redirect their focus and relax. Meditation in any of its many forms can create the space to renew and refresh in a moment of mindfulness. One of the simple practices outlined below offers the immediate benefit of stress reduction and renewed energy. Developing a routine practice creates the foundation for a healthy body, mind and spirit connection and provides numerous ongoing benefits.
Visualization. A great place to begin because it gives your mind something to do.Many authors and topics are available for purchase on CD. When selecting your first guided meditation CD select a topic that is positive and light. I offer a free relaxation download at www.dianablagdon.com when you join my mailing list.
Breathe Meditation. A simple and effective way to cultivate an internal awareness is to focus on your breath. Notice the inhalation, breathing in through your nose and the expansion of the chest as your breath fills the space. Pay attention to the exhalation, the sacred release through the mouth as you expel the energy. Begin by simply noticing your breath; breathing with intention for a few minutes several times a day will create the foundation for an expanded meditation practice.
Sitting in silence. The goal is simply to be in the now. Easy deep breathing, in through the nose hold to the count of 3, out through the mouth. Simply be present to your internal state. If your mind wanders let go of judgment and redirect focus to your breathing. Start with a 10 minute session and work your way up to 20 minutes. With practice the time will come when you will merge with Divine Mind and truly experience peace.
Movement meditation. Yoga, running, dancing, walking, swimming, cycling can all be considered a form of meditation and can offer an “altered state” of consciousness and present time awareness. Mindful movement offers unlimited health benefits and is developed through patient practice.
Nobody took the time or knew how to teach us healthy coping skills. Many of us got to adulthood with hardly any tools in our personal empowerment toolbox related to stress reduction and healthy living practices. Our culture taught us to judge ourselves harshly for what we could not do and our medical practitioners were willing to provide us with happy pills when the emotional pain became too intense.
Today we recognize we have choices. We can make healthy life sustaining decisions not only about what we eat, drink and take into our body but also about what we think, feel and believe about our life. If you, like millions of others, are struggling to get the rest you need give one of the meditation practices a try.
Remember:
Mediators consciously shift their brain activity.
Meditation is completely FREE.
Meditation requires no special equipment.
Meditation is easy to learn and can be practiced anywhere.
The question you might want to ask yourself is not WHY but WHY NOT.
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Diana Blagdon is a contributing Om Times author, Teacher and Psychic Life and Business Coach. She facilitates healthy life giving decisions within her clients. Contact her today for a free initial consultation diana@dianablagdon.com. Visit her website www.dianablagdon.com to download a complimentary guided meditation.
