Hi,
I'm Paula and I'm glad to have you here with me on this journey to live lighter and sleep better.
I've been talking and demonstrating practices that have helped me sleep better and I hope it helps you too.
So I invite you,
If you have not heard yet the audio of day 1 and 2,
To listen to them as well.
You can listen in this sequence or in any other you want.
I have already talked about conditions that enable sleeping in the body.
Today I invite you to observe the external conditions,
Your environment,
Are they conducive to sleep?
Observe the effect of light on your sleep.
I started by reducing my exposure to devices that emit blue light like cell phone,
Television,
Computer a long time before I go to sleep and I tried to darken my room to the maximum,
Turning off or covering all the appliances that had small LED lights and I took advantage of the idea I saw once in a hotel that I stayed where the blackout curtain was glued to the wall through Velcro providing a really total darkness and to help create the feeling of darkness,
You can also use guided imagery.
This practice can be used before bed and anytime you feel your eyes are tired,
Burning or itching as it relaxes the optic nerve.
Let's try it.
Sit in a comfortable position or lie down,
Whichever works best for you.
If this is comfortable for you,
Close your eyes.
Breathe deeply and slowly.
Inhale slowly and exhale perhaps even more slowly.
Do this for a few breaths.
Bring your attention to your body and relax each part of your body.
Start at the top of your head and work your way down until you reach the feet or go the other way if you prefer.
Pay particular attention to the areas where you usually carry tension and see if it's possible to relax them such as the lower back,
Shoulders,
Neck,
Forehead and face.
And if your mind wanders in this process,
Don't worry,
Gently bring it back and continue to relax.
When you're ready,
Gradually move your attention to your eyes.
With your eyes closed or open with a soft look,
Visualize the color black.
Imagine this color covering your eyes.
And gradually imagine this color black expanding through your body,
Spreading with each exhalation.
Relaxing your eyes,
Relaxing your face,
Relaxing your shoulders,
Relaxing your arms,
Relaxing your belly,
Relaxing your back,
Relaxing your feet and expanding throughout the environment around you.
Just relax,
Breathe and enjoy this very dark and pleasant space.
Stay in that image for as long as is necessary and comfortable for you.
You might stay there,
Perhaps sleeping.
When you feel ready,
Open your eyes.
Have a good night and sweet dreams.
Namaste.
