Hello,
Unique learner!
This part 2,
Structuring Your Day for Well-Being and Mental Health,
Loving-Kindness Practice,
Covers a breathing and a visualization exercise with inquiry questions to find out what your body needs.
This session focuses on daily routines.
In my previous session I talked about how as an academic I always got my boundaries crossed and I had to learn to structure my day and figure out what worked for me.
I discussed going to bed at the same time and now,
You guessed it,
I will talk about getting up at the same time.
I had terrible insomnia but found it normal to go and wake up every day at a totally different time.
Weekends were worth sleeping in,
Right?
My days as a student were pretty much the opposite of structure.
Studying and then those night shifts in the bar also didn't really help with my sleep.
So what I also did was,
If I had a morning free,
I would catch up on my sleep then.
But this actually backfired.
Unfortunately there is no catching up on sleep and so the situation only got worse,
Like a negative spiral.
Now the trick with routine is not to get rigid with them.
Does this mean setting your alarm every morning at 6 am?
It doesn't have to.
Realize though that it might be unhelpful to your sleep cycle if you wake up at 7 am on a Friday morning yet on a Saturday morning you lie till noon.
This will then affect the next morning and night hence no wonder Sunday night insomnia is a common real thing.
So how are we going to figure out what will work for you?
That is with trial and error I'm afraid.
But the following exercise might guide you in the right direction with what you truly want and also attract that.
So get relaxed,
Sit or lie down comfortably what works for you.
My suggestion is to close your eyes and go inwards.
Focus on your breath.
Breathe in through the nose,
Hold it and sigh it out through your mouth completely emptying your lungs.
Rest for a while,
Inhale again through the nose,
Hold it.
Sigh it out through your mouth,
Bend or fold over if you have to completely empty your lungs.
Last big one through the nose,
Hold it and sigh it out through your mouth.
When I say the following statements what does it bring up in your body?
These might be signals to consider in the future.
I know that when I feel resistance it is something that sparks a light in me,
Something that I would like to work on or learn.
So please pay attention to what I feel with the following statements.
And no routine is draining mentally,
Physically and emotionally.
I feel better when I sleep more than 8 hours on a Sunday.
I take care of myself by waking up at a similar time each day.
It is healthy if a person wakes up at the same time as part of their daily routine.
On the weekends I deserve a lion.
I can start small by making changes in my daily morning routine.
Having a regular time to get out of bed helps the body to recognize its daytime.
I would like to start the day with a meditation or a quick breathing exercise or gratitude or journaling.
These questions got you started about the importance of a daily morning routine.
Now let's try a visualization of a nice morning routine to give you an idea.
Imagine you waking up in your own bed.
You feel well rested.
A bit blurry,
But that's okay.
You are ready for the day.
Because you have the perfect morning routine ahead for you.
Not too much of an effort,
But rather nice.
To wake up in your own pace.
Your morning ritual helps you create the life you truly want to live.
Hitting that alarm or snooze button isn't necessary anymore.
There is no guilt.
You wake up,
Stretch your body and feel determined.
Every morning you feel this energy in your chest,
This excitement through your whole body.
As if something magical and miraculous might happen today.
The first beautiful thing you see when you open the curtains is the yellow sunlight that slowly wakes you up.
The sky is pink and white clouds float by.
Slowly.
You hear the wind rushing past the windows like a slow breeze.
You shiver shortly,
But the temperature in the room is comfortable and suddenly a smile appears on your face.
Wait,
What is that smell?
You smell different things already hanging in the air.
It's a mixture of fresh,
Grounded coffee and herbal tea.
Something else is cooking.
What is it?
You can't really place it.
But remember the first meaningful thing to you,
Something that sets a positive tone for your whole day.
Now see what really works for you.
Is it brushing your teeth and taking a nice shower?
Do you do a meditation or breathing exercise?
Or do you try different routines to see what makes you happy?
I will watch the time for a while.
Now you visualize your day going perfectly.
See yourself enjoying your work.
Smiling,
Laughing with your family or your significant other and easily accomplishing all that you intend to accomplish for that day.
You see what it will look like,
You feel what it will feel like and you experience the joy of what you will create.
And more,
What are you grateful for waking up each day?
Is it your family,
Friends,
Loved ones?
Are you grateful about your work,
The house you are living in,
Nature surrounding you or just the fact that you are alive?
Amazing,
You just did a morning ritual with three different techniques.
Breathing,
Inquiry questions about self,
A visualization,
What you would like to achieve and a gratitude list and trust me this is just the beginning.
Thank yourself for taking this effort and see what works for you.
Namaste.
