The simple relaxation technique presented here will assist you in
learning how to control a busy mind so you can fall asleep quickly.
Another benefit of becoming good at relaxing both the mind and body is
that you will have an easier time remaining calmer during very stressful
situations.
One big problem that prevents most people from
falling asleep quickly is that our brains are too busy thinking. The
brain has a difficult time falling into the first stage of sleep when it
is cluttered with thoughts, memories, and ideas. Even though the
average person’s life is becoming busier, there is a rather easy way to
control how quickly a person falls asleep.
With a little
practice, anyone can train their brain to turn off the busyness and fall
asleep quickly every night. First, ensure that the sleep area is
comfortable, is not too hot or too cold, and has minimal or no
distractions. Lie down on a bed, on your back, with arms either along
your sides or comfortably placed on the torso. Cover up with a blanket
if needed. Next, close your eyes and imagine your entire body beginning
to relax. Visualize all of the day’s stress moving away from your body
and all tense muscles becoming peacefully relaxed. Do this by focusing
on fully relaxing the muscles in each area of the body. A good place to
start is at the head and face, then slowly move onto the neck,
shoulders, down each arm, the chest, abdomen, upper back, lower back,
legs, and feet. It is important not to move onto the next location until
the area you are currently concentrating on is completely relaxed.
Once all of the muscles are relaxed in the body, then it is time to
move onto clearing the mind. This part can be challenging when first
starting to learn how to control the mind, but it can be accomplished
rather fast with consistent practice. To clear the mind and prevent
unwanted thoughts from disturbing the process of falling asleep quickly,
imagine a clean garbage can sitting next to all the thoughts running
through your head. Simply imagine putting all of those thoughts into the
garbage can. As soon as they are placed inside the garbage can they
disappear along with the garbage can, and they do not come back. If you
start to worry about losing important thoughts, then take a few minutes
before laying down to write down the things you need to remember.
Continue placing and deleting thoughts into the garbage can each time
they pop into your head until your mind is completely clear. Finally, it
will be easy for your clear mind and calm body to fall asleep quickly.
At this relaxed stage, if the brain still needs a little more assistance
in falling asleep, you could very slowly repeat one word or a very
short phrase over and over again such as ‘sleep’ or ‘relax and sleep’
(repeat the phrase using your mind instead of using your voice).
In the beginning it might take about five to ten minutes or possibly
longer to relax both the body and mind. With enough consistent practice
some people may be able to fully relax after only about one or two
minutes.
This same technique can be applied in stressful
situations by imagining all the stress immediately leaving your body as
it enters. Closing your eyes is not needed to relieve stress. Start at
the top of your head, and quickly imagine all of the stress inside your
body being push down and out through the bottom of your feet fast.
Continue imagining a sweeping motion going downward throughout your
entire body fast as stress leaves and your muscles relax. It will take
practice to achieve this skill, but not too long if you practice
relaxing daily to fall asleep faster. Once you have mastered this skill,
be sure to practice it at least a couple times a week so you do not
lose this wonderful ability to relieve stress anytime, anywhere.
Training the brain to fall asleep quickly and relax fast not only helps
with falling asleep faster, but also helps people to better deal with
life’s stressful situations. A little extra practice now has the ability
to lead to years of falling asleep quickly every night, and overall
less stress.
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