I want to share with you a technique that I use most nights before sleep.
Although if I'm honest,
99.
9% of the time I never actually make it to the end of the technique.
As my mind and body seem to know now that when I start this technique that it's time to sleep and I usually doze off very quickly.
I really hope this technique also helps you to doze off,
But even if that's not the case,
This technique will encourage peaceful quality sleep.
This technique is known as recapitulation and what it does is it allows the brain to process all the information it has received during the day.
Sometimes that happens in our dreams which can sometimes lead to disturbed sleep in the form of vivid dreams or nightmares.
So by practicing this technique before you go to sleep,
The brain has done its processing and sleep can be much more restful.
Similar techniques are used with specialist supervision to help people to process past trauma.
It is a simple yet powerful technique.
In the technique I will share with you,
You will be encouraged to review your day mentally from start to finish.
You watch your day in your mind as if in fast forward,
So without the sound,
And you flow through your day and all the experiences and interactions from the moment you opened your eyes to the present moment.
Making sure that you don't get caught up or stuck in any of the drama,
You just flow forward as if in a film in fast forward.
The theory is that as you do this,
Your mind processes all the feelings about the situations and experiences you had and files all that information away.
The whole technique takes between 2 minutes and 5 minutes.
Anything quicker and you're moving too fast,
Any slower and perhaps you're moving a little too slow.
If I lose my place I tend to go back to the start and if I reach the end I will often run through the day again until I drift off.
I will guide you into this technique and leave this meditation open ended in case you do drift off.
So when you are ready,
Make yourself comfortable and ready to sleep.
Adopt any position that you like to sleep in and that you can listen comfortably.
Adjust your blankets,
Covers and pillows if you need.
And then just allow yourself to soften into your bed.
Close your eyes.
Enjoy the supported feeling of being held so completely that you can just let go.
Let go of any holding or tension in your body and let yourself sink a little deeper.
Feel relaxation coming into your body as you let go.
Let go of any tension from the head and face.
Feel the jaw release.
Let the shoulders soften.
Soften the arms and hands and fingers.
Soften into your torso,
The chest,
Shoulder blades,
Abdominals and back.
Let go of any holding in the stomach,
Allowing the breath to deepen.
Softening into your pelvis,
Down into the legs,
Knees,
Ankles,
Feet and toes.
And now bring your awareness to the moment just before you opened your eyes this morning.
In a moment I'm going to ask you to hit play and then in fast forward allow your day to unfold as if watching a movie.
Watching yourself moving through your day.
It does not matter if you are seeing through your own eyes or as if you are watching from the outside.
Just let the day unfold.
No sound,
No getting caught up in any experience or interaction.
Just allowing the day to keep unfolding.
If you lose track simply start over again.
If you reach this present moment you can begin the day again.
Feeling your body softening a little more with every round.
So when you are ready hit play and begin to recapitulate your day and soften into deep restful sleep.
Jim Jowell Brown You You You You You You You You You You You You You You
