If you ever experience trouble falling asleep, please read this article to find hope and a real solution.
Do your worries and anxieties have a mind of their own? Do you find that they keep interrupting you or have an impact on your daily life? Have you ever tried to relax and read a book only to find yourself worrying again? Maybe you’ve stepped out of the shower and realized you forgot to use soap because you were so distracted. These thoughts could be about anything – real or perceived. Justified or not, worrying can make you go round and round in circles and you never make any progress. That’s rumination. In a sinister way it strokes your stress, interferes with your sleep, and generally makes your life worse.
- a deep or considered thought about something.
“philosophical ruminations about life and humanity”
- the action of chewing the cud.
“cows slow down their rumination”
Its one meaning applies to cows ‘chewing the cud’. The other meaning is about deep thought. Worrying can feel like being ensnared by ruminations (deep thoughts) that you just cannot seem to digest.
Follow these steps if you ever have trouble falling asleep
If you find ruminating is causing you to have trouble falling asleep, we offer these simple suggestions:
- Prepare yourself for bed – Brush your teeth and use the bathroom.
- Find a comfortable sitting position that allows you access to your computer or tablet (or phone).
- Keep in mind, the object is not to fall asleep while listening to the meditation. The purpose is to give space for your worries. To acknowledge them, as they do exist. We are not trying to hide from our thoughts, but instead we are working to process them.
- When you are ready, listen to this meditation in its entirety:
- Then, wet you hand with cold water and pat your scalp until your hair becomes slightly moist. The purpose is to drop the temperature of your head by a little – a huge aid in falling asleep.
- Turn the lights off and then lie in your bed – on your back – ready to fall asleep.
- Close your eyes and practice this breathing exercise –
Take a deep long breath in, hold it, and then release. As you release the breath think ‘1’. Now, repeat it again. This time on the exhale think ‘1, 2’. On the 3rd time, count to 3 on the exhale – ‘1, 2, 3’. Continue counting until you feel the need to start over, then begin the process again.