A restful night's sleep is essential for many facets of daily life. Learn healthy nighttime rituals and listen to guided meditations designed to have you sleeping soundly every night.How To Fall Asleep Faster by Catherine Wikholm
1. How To Fall Asleep Faster
Have you ever laid in bed feeling absolutely exhausted, yet you can’t fall sleep? Tuning into physical sensations in the body is one of the most effective ways to fall asleep faster. In this session you will focus on the sensation of breathing in order to re-direct your thoughts and allow your mind to drift off to sleep.
2. Progressive Relaxation Exercise
Progressive muscle relaxation is a technique that enables you to effectively relax your mind and body through systematically tensing and relaxing muscle groups. During this exercise Dr. Catherine will ask you to tense each muscle group in turn for about five seconds, before releasing. You can do this exercise at any point during the day, but it’s a great one to do in bed, especially if you are aware you are feeling a little tense and struggling to relax.
3. Mountain Summit Sleep Story
Summit the peak of a majestic mountain in this soothing sleep story. Not only will the mediative tones of Natasha's voice lull you to sleep, this story will also help inspire a sense of opportunity and success.
4. Deep Sleep Story
In this session Natasha will lead you through a deep sleep story visualisation which will allow you to completely switch off the mind and fall into a state of deep, restorative sleep.The aim is to simply enjoy the process of relaxing consciously and to witness your mind slowing down and any sensations in the body. This is a wonderful session to come back to whenever you start to feel tense, physically or mentally, or simply off balance.
5. Gentle Stretches For Bed
In this session Natasha will guide you through a deeper physical practice that will allow you to release storied tension in the body. She will demonstrate 3 simple, restorative poses which you can hold for up to 5 minutes each in order to calm the nervous system, lower stress levels and prepare the body for a restorative restful sleep.
6. Body Relaxation Exercise
Just like any other habits, training your mind to calm down when we are ready to sleep requires practice. In this session, Natasha is going to take you through a sensation meditation which will allow you to deepen your awareness of each area of your body and become more aware of your natural breathing process. Your body will begin to relax whilst the mind remains aware and this deepens our awareness of the relaxation process.
7. Deep Breathing Exercise
In this session, Natasha will guide you through a simple breathing technique that will allow you to feel instantly more relaxed. Your breath is directly linked to your nervous system. When we are stressed and in a busy mind state the breath tends to be shallow and short. By learning to elongate the breath and slow it down, you can shift your mindset and calm the nervous system. Practice this technique just before bed or at any time through the day when you are feeling stressed or tense.
8. Stretches To Sleep Better
In order for us to feel relaxed in the evening, it is important that we have a way to release stored tension in the body. In this session Natasha will guide you through specific postures and poses that will induce a relaxed state by settling the nervous system, slowing our heart rate down and calming the mind in preparation for sleep. This practice is best practiced early evening or just before bed so as to make use of the full benefit of calming your nervous system.