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Hello all
This is my program against insomnia which is a part of my problem. I developed this method after having some pain in my kidney while using soporific. This was not a way to better health. Instead I started this practise:
I alternate the four sleeping methods with qigong.
The four or five sleeping methods:
1. This is to do nothing special. I go to bed and I just am.
2. Positive thinking. I follow my thoughts and make them positive. Change all negativity to positive feelings and thoughts. Also visualise what I want to happen.
3. I feel heaviness in different part of the body. I go into the heaviness feeling in some part of the body and let it spread to other parts.
4. I put all my thoughts behind a stone. More difficult than it sounds. I put the thinking all my thoughts behind the stone behind the stone, and everything that comes up. Later inpired by qigong I put ny thougths down into the earth. Which is a new way for me to do it.
5. Havent done this jet, but I will perhaps add abdominal breathing here.So when I go to bed I start to do nothing which is point one. I stay at that point as long as I like. It is not nessesaily doing nothing either, but rather do think and feel what ever I want to. Just to be. I stay with each point as long as I like and then continue to the next.
If I not fall to sleep I will do some qigong.
first time: Six healing sounds six times at each sound. After this I almost ever fall asleep when doing the four sleeping methods.
Second time: Abdominal breathing 100 times, inner smile all three rounds three time each. Microcosmic orbit as many times as I like.
I have always fallen asleep so far after this. So it works, even though it takes some time. Anyway the period of not falling into sleep have been a positive experience with nice practise.
Third time: Never happened jet. Adrenal yoga program. Physical hatha yoga program for about 1 hour that streatches the adrenal area.
Forth time: Eight peaces of a brocade: Never happened jet.
Hello
Yes they might be right. Perhaps thoughts and feelings. Buy the way it was an extrenly uggly yin/yang symbol! lol
S D
Hey SwedichDragon =)
You might like this method:
http://www.mind-energy.net/archives/184-Relaxation-Technique-6-Entering-alpha-state-of-mind-by-yourself.html
And these might help too =)
http://www.mind-energy.net/archives/191-Top-5-healthy-relaxation-techniques.html
Also, evening qigong practice (not while trying to go to sleep) can help too. Do you do any seated qigong meditation (without moving your arms around)?Hi SD,
Here’s something to consider that I’ll mention since
you are in academics like me.Avoid studying/working/mental activities within 2 hours of
your intended bedtime.At least in my case, I’ve found that if I feel I have energy
to continue working and so I violate the above rule, that when
I *DO* stop and lie down in bed that I can’t get to sleep. My
mind keeps going and going.I get insomnia. My mind is too active and won’t let me get to sleep.
It’s terrible, and then maybe only get a few hours of sleep, and
am extremely tired and exhausted the next day, and can’t do anything.It’s much better, I’ve found, to stop studying once I reach the
“two hours to bed” window. No matter how much I feel I could
get more done, no matter how much energy I have, no matter if
I feel “I have to finish”, I then stop. Then insomnia becomes
very less likely. Then the next day, I got a good night’s sleep.
I feel refreshed and have energy. Then I get more done the next day.In other words, the “two hours you lose” by not working before bed,
give you back more hours of productive energetic work the next day.Other “rules”:
1. Once the “two hours to bed” is reached, I stop studying
or doing anything that engages the mind.2. I turn my cell phone off and do not accept any calls (no phones).
Awake or not, I make it so I’m unavailable. The energies of
conversations and cell phone EMFs can make the mind too busy for sleep.3. I turn the lights down from high to low. It helps to get
my mind used to the idea that it is decreasing activity and
preparing for rest.4. I use the time to relax, maybe do some relaxing qigong, or do
some light activity like doing dishes, etc.I don’t know whether any of this has to do with YOUR insomnia, but
I thought I’d mention it because I know you are in academics also.In other words, instead of looking for CURES to insomnia, better
to look for insomnia PREVENTION.Best,
StevenHello Atxryan
I do seated meditations. Working with the organs from Yudeloves practises. I also do 8 brocades, a variant which is seated practises for about one hour. Some of the exercises moves the arms, but most of them not. Anyway it is an extreamly calming practise, I think it is quite alot inpired by Buddhist meditation. It’s described in the book “Qigong teachings of a taoist immortal” by Olson.
I have done similar practises as the relaxation you linked above. That one with numbers is quite similar as one of the relaxation tapes I used several times a day when more ill in my illness some years ago. It is amasingly effective. progressive relaxation is also a thing I have done quite alot in the past, for example within a hatha yoga class and a tantra class, which often used it as a starter.
S D
Hi Steven
So far my new program works fine, in that I have more energy during the day. My program is quite consistent with the 2 hours rule. I do no work from 8 p.m., but do qigong especially the 8 brocades if not to tiered. I do go to bed at 9.30 p.m., so I have at least one and a half hour free before I go to bed. I think also if I do the 8 brocades it ballance my system so much that I can work with whatever to 8 p.m. if doing 8 brocades after.
What I feel for the moment this is the most important change to deal with my low yang energy level. I have changed television to qigong practise and going to bed early.
So far it works for me and is quite similar to your rules Steven. I also turn our most of the ligt when doing my qigong, using a candle in the room I practise in and some soft electric ligth in the room close to my practise room. To dark makes me sleepy during practise and no benefit.
If tiered at 8 p.m. I do practises lying in bed and just such easy practises that also makes me to fall in sleep. Then I got extra sleep when more tired, which sounds realistic and fine.
S D
Hi SD,
What you are doing, sounds about perfect to me and is pretty close
to what I do. I have a separate room I do qigong/meditation in, and
it is dimly lit with a candle and a “Himalayan Salt Lamp”.
It provides a real nice atmosphere for the end of the evening.Best,
Steven
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