Ways to restore peace of mind before going to bed. How to deal with laziness and fatigue? Relaxing the body before bed
A lot of people today are wondering how to relax before going to bed. It used to happen that you lie down after a hard day, finally, in bed, you will be glad that at least for a few hours you can take a break from all this endless stream of affairs and worries. You close your eyes. But it wasn't there. The heart is beating, thoughts and worries are in the head, some plans for tomorrow are slowly and sluggishly unfolding, unpleasant experiences emerge, in general, there is no way to fall asleep. And so for several hours (well, if not before dawn!) you toss and turn, cursing everything in the world, and then, of course, you don’t get enough sleep and enter a new day in an even more depressed and obviously unrested state. Such is our reality, the reality of urban residents in the 21st century, who do not sit idly by, but are constantly busy with something, even if you do not have your own business, but just the usual to-do list of a family worker. Stress catches up with everyone and spares no one. This does not mean, however, that one cannot cope with this terrible beast and sleep peacefully like a baby.
How to relax before bed? That's the question, you say. Everything is clear about the reasons. But how to do that? It should, of course, be noted that relaxation before going to bed for each person occurs individually. To a large extent, how you relax, and how quickly it happens, depends on your daily habits, on your metabolism, on whether you use stimulants such as coffee and tobacco during the day (probably not even worth mentioning how much these substances interfere with healthy sleep). And also on your physiological and psychological characteristics and various external factors, for example, at what temperature do you sleep, is the room ventilated, what is the noise level, and so on.
The main thing that a person must be able to do in order to become the master of his own world and the master of his life is to be able to pull himself together in any situation, to think soberly and clearly. And find solutions that are optimal for yourself, and not be guided by other people's advice from the Internet and absorb other people's mistakes along with useful experience. This principle is probably the most important thing that I learned in the courses of Konstantin Dovlatov "100 days". Now I apply it to all areas of my life. The tips that I give below have helped me personally, and I brought them out for myself. However, since I consider myself an absolutely ordinary and normal person, not significantly different from others, I believe that they will suit you too. So let's get started.
Methods
Firstly, since the question of a calm, relaxed falling asleep is directly related to the body (this is one of its two natural modes of existence), it is reasonable to start working with the body. I recommend that you try to start doing physical exercises, you should do them about one to two hours before you go to bed. Exercises in this case, of course, do not need strength, but calm, aimed at muscle relaxation. Stretching exercises are great, in my experience, causing that very pleasant relaxation that helps to quickly fall asleep so well.
Here is one of the sets of exercises that you can perform:
First, lie down on the floor and relax. After that, in turn, raise straightened legs at a distance of about 15 centimeters from the floor. Hold them in this position for 10-12 seconds. Next, tighten your pelvic muscles, hold them for 10 seconds, and then relax. Repeat the exercise 10 times. Next - clench your hands into fists and raise them to the same 15 centimeters above the floor. Hold them tense for 10-15 seconds, then lower and relax your arms completely. This exercise can also be repeated 10 times or until you feel enough. Next, fold your palms in front of your chest, as if in prayer, and begin to press alternately on your chest - first with one hand, then with the other. Next, try to bend in the back as far as possible, connecting the shoulder blades (as close as you can), just linger in a tense state for 10-12 seconds, then relax and repeat 10 times in a row. Last exercise: from a lying position, raise your shoulders as high as possible, hold them there for 10 seconds, then relax, also repeat 10 times. Finally, tighten the muscles in the whole body for 10 seconds, relax, repeat 10 times. Feel yourself in a state of pleasant fatigue, perhaps even you will feel a welcome drowsiness. Now you just need to go to sleep.
To consolidate the effect after these exercises, you should take a hot bath or shower. For a 100% effect, the bath can be combined with aromatherapy using oils or incense sticks. It is recommended to wait at least 45 minutes between the bath and going to bed.
other methods
Also good ways to relax before going to bed are meditation and breathing practices. Your breathing should be deep and even. Exhale all the negativity accumulated during the day through your mouth, inhale through your nose, using your stomach, drawing in the energy of positivity and relaxation. Candles and music for relaxation will help here. The affirmation also works well: repeating the phrase “I really want to sleep” to myself at the same evening time every day. Develop a reflex in your body to this phrase.
You can also relax right in bed. Once you're comfortable, in the best position for you, begin to relax. Slowly, one muscle at a time, starting with your toes, relax and let a pleasant warm wave envelop you. Remember to relax the muscles in your face and head. After that, surrender to the flow and let it take you to the long-awaited kingdom of Morpheus.
A little meditation before bed also helps a lot. You can give it about 20 minutes. The benefits of it will be invaluable, not only for your relaxation before bed, but also for your overall spiritual development and understanding of yourself, your motivations and reactions. Cleansing the head on a periodic basis is a very beneficial practice, especially when combined with exercise, proper nutrition, and giving up bad habits.
Meditation is performed as follows: sit in a comfortable position, without touching anything with your head and back, relax, close your eyes. Start observing your breath. Do not do anything artificially with it, as it breathes, so let it breathe. Deeply or often, with difficulty or easily. The most important thing is to completely focus all your attention on breathing, on the area of the nostrils. There is nothing but inhalation and exhalation. Thoughts will come to you, experiences of the past day, images from the past, a desire to scratch - do not pay attention to anything. Just watch your breath. You are the breath. When you learn how to quickly and easily concentrate and enter this state, even a short meditation of this kind will have a truly healing, relaxing and beneficial effect.
Results
This article describes several ways to unwind before bed. I deduced them all for myself intuitively after attending the courses of Konstantin Dovlatov “100 days”. This program is very conducive to the disclosure of inner intuitive potential. You yourself select a ready-made solution to the necessary issues, focusing on the advice of a professional psychologist. I recommend these courses to everyone, because they helped not only me, but also many of my friends and acquaintances who came with completely different problems and requests. Each of us eventually received real help, boundless love and support. And this is exactly what we need so that we can take that very first step towards ourselves! Discover in your personality the focus of true peace and wisdom in the continuous movement of the flow of life.
Introduction.
Relaxation before bed for each person individually. It all depends on habits, physiological and psychological characteristics, preferences. The basic methods and methods of relaxation are the same. I offer an overview of the main areas that promote good sleep and recuperation after working days.
Physical exercise and bath.
Exercise should be done 1-2 hours before bedtime. They should be calm, relaxing the muscles of the body. Good for stretching exercises. After them, pleasant muscle fatigue is felt. One of the recommended complexes is as follows:
lie on the floor and relax;
raise straight legs in turn 10-15 cm from the floor and linger in this position for 10 seconds;
tighten the muscles of the pelvis, relax after 10 seconds. Repeat 10 times;
clench your hands into fists, raise 10-15 cm above the floor. Hold it with tension for 10 seconds, then lower and relax. Repeat 10 times;
fold your palms in front of your chest and alternately press first with one hand, then with the other;
bend in the back, trying to connect the shoulder blades as close as possible. Hold for 10 seconds, repeat 10 times;
raise your shoulders up as high as possible, hold for 10 seconds, relax;
tense the whole body for 10 seconds, relax. Repeat 10 times.
After exercise, it is recommended to take a hot bath or shower. Bathing can be combined with aromatherapy. To do this, add a few drops of aromatic oils or herbal decoction to the water. You can light candles and listen to pleasant calm music. Bath is recommended to take 45 minutes before bedtime.
Meditation and breathing exercises.
Meditation and breathing exercises can also be done by candlelight and pleasant music. Breathing should be deep and even. When exhaling, imagine that the bad energy accumulated during the day is leaving the body along with the air. It is recommended to breathe with the “belly”, inhaling through the nose, and exhaling through the mouth. During this exercise, you need to think only about the good and pleasant. Candle flames and music will help you imagine beautiful nature scenes and images.
The affirmation "I want to sleep!", repeated by you before going to bed every day at the same time, will help you fall asleep without problems over time. The body will begin to perceive this phrase as a command to rest.
Relaxing massage.
Acupressure Shia-tsu helps to relax and relieve tension from a tired body. To do it correctly, you need to study the main points. Massage is performed with fingertips with a gradual increase in pressure on a specific area. You can ask for help to massage your loved ones or do it yourself:
*massage the neck and collar area;
* press the pads of your fingers;
* a large number of nerve endings are concentrated on the sole and toes;
*pain points on the top of the head will help relieve tension and pain.
Combing your hair with monotonous movements also applies to ways to relax before going to bed. Drink soothing herbal tea, do evening beauty treatments to rejuvenate and nourish the skin of the face and neck. Light reading of books, pleasant conversation, watching a good movie is recommended in the evening.
Relaxation in bed.
After you have made your bed, fluffed up your pillows, and settled comfortably in bed, mentally relax your entire body. Starting at the head, work your way down to the bottom of your feet. Mentally imagine how the muscles relax, how a warm wave covers your entire body. Feel the coziness and comfort. Breathe deeply and evenly. Start counting from 100. When you're done, imagine something nice. This method will help you relax and fall asleep. Falling asleep, you can guess what you want to dream about. It is said that so you can see prophetic dreams.
Conclusion.
Very often, after work, we quickly do household chores and just fall into bed from fatigue. However, you need to find and make time for yourself. After a water treatment or a 10-minute meditation, you will fall into a deep and healthy sleep. If you take care of yourself in the evening, then in the morning you will feel truly rested and cheerful.
Sweet dreams everyone!
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It is worth not getting enough sleep - that's all. People seem terribly nasty, jobs don't get done, and the future looks ugly. Stress, physical inactivity, hours spent behind the wheel or at the computer make the back muscles stiffen and make it difficult to really relax before going to bed. Therefore, we first toss and turn in bed for a long time, and then we sleep in a shallow and restless sleep.
website I have collected some simple and effective techniques for relaxing your back, which will help you quickly fall asleep and sleep well. They can be done right on the bed, and they are suitable for people with any level of physical fitness.
1. Wind Release Pose
Pineapple or wind release pose relieves tension from the entire spine, and especially the lower back and hips within a minute. In addition, this yoga pose regulates the bowels (as you might guess from the name), and therefore it is useful to do it in the morning.
How to do:
- Take a supine position and relax.
- Bend your knees.
- As you inhale, stretch your arms forward and clasp your knees.
- As you exhale, hug your knees, pressing them to your stomach.
- Breathe deeply, concentrating on the work of the diaphragm. On inhalation, the legs are retracted from the body, and on exhalation they approach it. Hold this position for 8-10 breaths - about 1 minute.
2. Feet on the wall
This pose relaxes the legs and back, opens the chest, and allows the lungs to be oxygenated before bed.
How to do:
- Place a folded pillow against the wall or head of the bed.
- Lie on it, press your buttocks against the wall or the head of the bed, and lift your legs up to the wall.
- Spread your arms out to the sides and try to open your chest. Relax and breathe calmly. Hold a pose 1-2 minutes, then lower your legs.
3. Wave exercises for the deep muscles of the spine
Wave gymnastics allows you to achieve even greater relaxation of the back - it "gets" to the deep muscles of the spine, located under the surface layers. The exercise has two steps:
Step #1:
- Lie on your back and place small rolls of towels under your lower back and neck.
- Swing your feet from side to side - as relaxed as possible, without straining. And at the same time shake your head from side to side without straining your neck and back. Movements can be directed in one direction or in the opposite direction - as it suits you.
- Try to completely relax and feel the wave of vibrations along the entire spine. Do the exercise for 1 minute.
Step #2:
- Lie on your stomach, put a pillow or towel under your forehead, stretch your arms along the body, and rest your toes on the bed.
- Swing your feet from side to side and try to feel how the wave is transmitted to the entire relaxed body. Make moves 1 minute.
4. Savasana
If you do this exercise correctly before going to bed, then immersing yourself in the realm of Morpheus is not difficult.
How to do:
- Lie on your back with your legs slightly apart and your hands palms up. Place a folded towel or the edge of a pillow under your head and neck.
- Relax the body gradually from the bottom up, starting with the toes and ending with the top of the head. Do 20 breathing cycles, gradually lengthening your inhalations and exhalations, and then stop controlling your breathing - breathe as you want. Watch your thoughts float by, but don't cling to them.
- Gradually, you will feel how the outside world seems to be floating away from you, and the whole body is as relaxed as possible. It's time to cover yourself with a blanket and go to sleep.
Conflicts can arise everywhere, regardless of the people around you and the circumstances. An evil boss or unscrupulous subordinates, demanding parents or dishonest teachers, grandmothers at bus stops or angry people in public places. Even a conscientious neighbor and a dandelion grandmother can cause a big conflict. About how to get out of the conflict without suffering damage - moral and physical - and will be discussed in this article.
It is impossible to imagine a modern person who is not subject to stress. Accordingly, each of us is in such situations every day at work, at home, on the road, some sufferers even experience stress several times a day. And there are people who constantly live in a stressful state and do not even suspect it.
Life is a strange and complicated thing that can throw up dozens of troubles in one day. However, it is worth remembering: any trouble is a lesson that will definitely come in handy sometime in the future. If a person is an honest student, then he will remember the lecture the first time. In the event that the lesson was incomprehensible, life will confront him again and again. And many people take this literally, complicating their lives! But sometimes you should not endure some things, looking for life lessons in them! What specific situations should be stopped?
Everything seems dull and gray, close people annoy, work infuriates and there are thoughts that all life is heading downhill somewhere. In order to change your own life, it is not necessary to do something supernatural and complex. Sometimes the simplest and most accessible actions for everyone can significantly increase the level of energy and make you feel much better. Try to introduce 7 effective practices into your life that will dramatically change your life for the better.
Everyone who is engaged in self-development knows that he cannot do without a feeling of discomfort. Quite often, people confuse discomfort with a black streak in life and begin to complain, or even worse, try to avoid change. But as experience shows, only by going beyond the comfort, you can find and acquire all the benefits that we need.
Many people cannot imagine their day without one or more cups. And it turns out that drinking coffee is not only tasty, but also healthy! If you do not complain about serious health problems, then you can drink a few cups of this delicious drink without remorse and enjoy its benefits.
From this article you will learn:
Is it possible to achieve good sleep through deep relaxation?
How to achieve complete relaxation of the body before bed
How does the decor in the bedroom affect relaxation before bed?
What techniques can be used to achieve complete relaxation of the mind before going to bed
What aromatic oils contribute to complete and deep relaxation before bedtime
Many people have difficulty falling asleep. As a rule, this happens after a busy day, unexpected news (both good and bad), when all sorts of thoughts climb into the head and prevent the body and mind from switching to rest. In order not to resort to sleeping pills in such cases, we will tell you about simple, healthy and natural rules that are aimed at relaxing before bedtime.
The modern pace of life keeps almost every person in constant tension. Often, daily worries, problems, chores, duties and demands do not let go even at night. Rest not only does not bring satisfaction, but also does not restore strength.
How to relax and get rid of disturbing thoughts before going to bed? How to learn to sleep? In this article, we will try to answer these and many other questions related to sleep and relaxation before it.
- Physical exercise.
Feeling slightly tired after exercising will help you fall asleep faster. Do physical activity for at least half an hour a day. Just keep in mind that it is better to do it at lunchtime, as sports stimulate the nervous system. In the evening, you can spend 15-20 minutes stretching. Yoga also aims to relax the muscles before bed.
- Breathing practices.
A good way to relax before going to bed are various meditation techniques and breathing practices. In this case, it is very important to monitor breathing. It should be deep, calm and even. Try to exhale all the negative feelings and emotions accumulated during the day through your mouth. Breathe in through your nose, using your belly, as if you were drawing in positive and relaxed energy.
- Progressive muscle relaxation.
This technique is quite simple and consists in sequential tension and relaxation of the muscles, starting from the hands, moving to the head and going down to the legs. It helps to relieve mental stress, get rid of various thoughts and set yourself up for a healthy and restful sleep.
Before you begin this technique, you must lie in bed on your back. Close your eyes and begin to alternately strain all muscle groups. During the exercise, watch your breath. It should be measured and calm. You need to breathe through your nose. Place one hand on your stomach and the other on your chest. During inhalation and exhalation, only the diaphragm should contract.
Imagine how the air fills your lungs, and during exhalation leaves them, leaving your body along with thoughts. After you have worked the whole body, you will feel how much your muscles have relaxed and your mind has cleared. Thanks to this, you can fall asleep faster and sleep soundly until the morning.
- Massage.
A light massage before going to bed contributes to complete relaxation, calmness, relieving physical and emotional stress. It is desirable that a partner make it for you, but if this is not possible, you can purchase a compact massager.
Start from the bottom of the body and work your way up. It is necessary to pay more attention to the neck and shoulders, because most often they are in tension, and by the evening it is in them that you feel discomfort. If desired, it is possible to use various oils for massage.
The human biosystem is able to do well only one thing important for health, and not several at once. Sleep and food are equivalent natural needs. The digestive system cannot "shut down" because it has been loaded. It sends signals to the brain, and this interferes with normal sleep. The stomach should not be overloaded at night with abundant food. It should be easily digestible and low in calories. You can drink half a glass of unsweetened yogurt, low-fat milk or kefir.
Photography of the aura and energy centers (chakras)
An analysis of the glow of the aura will help to understand the causes of many problems related to health, emotional state, communication with other people, understanding yourself and your inner world.
Certified Color Therapist
(International Academy of Color Therapy ASIACT, UK).
You will receive a detailed explanation regarding the individual characteristics of your aura. Our master will determine the level of energy in each chakra and in the entire energy system as a whole. According to the data determined by the auro-sensor, you will learn about how the energies of the Mind, Body and Spirit are distributed in your life and much more.
Learn moreThrow unnecessary thoughts out of your head, free your mind to relax and start relaxing.
Ventilate your bedroom well before going to bed.
Do some stretching exercises, such as yoga. Yoga before bed is about relaxing the body and mind.
Listen to relaxing music to relieve nervous tension. It can be the sounds of nature, calm classical compositions or jazz. You imperceptibly begin to sink into sleep.
Avoid eye strain. Try not to use electronic gadgets, watch TV, or listen to invigorating music at least an hour before bedtime.
Use relaxing essential oils. You can add them to your bath, rub a few drops on your skin before showering, or put them in a cup of warm water that you put next to your bed.
Get a relaxing massage.
Take a hot bath with pleasant aromas or decoctions of soothing herbs.
Relaxing music is the first most familiar tool that a person intuitively resorts to to relieve tension or distract himself. It will help you fall asleep and free your mind from the hustle and bustle.
Warnings:
If you can't sleep, don't force yourself to do it. Use the techniques described in the article, they will help you relax and fall asleep.
If you have a sleep disorder that you cannot manage at home, see a specialist.
If you need to wake up at a certain time, set an alarm to help you sleep peacefully.
Do not use tea candles if you have turned on the humidifier.
You will learn about some of the above methods in more detail below.
Any tension prevents energy from freely circulating through the body.
Releasing muscle tension is quite an important aspect for relaxation and good sleep, but the mind must also be prepared for a night's rest. A calm person is full of energy and life.
Let's take a closer look at some practices aimed at relaxing the body and mind before bed.
- Visualization in detail.
This soothing training helps to completely isolate oneself from problems, tune in to positive, gives a quick relaxation before going to bed and normalizes the nervous system. Get into the most comfortable position in bed before performing the visualization.
The essence of this technique is quite simple. Create in your mind an image of a quiet and peaceful place that you really want to visit or where you have already been. Try to visualize it vividly and in detail, down to rustles and smells. The smallest nuances matter. There are no strict recommendations regarding the plot. Only those emotions that overwhelm a person at this moment are of importance.
Try to move into an imaginary world, become a part of it and feel safe there. With complete immersion, your brain will no longer catch the difference between what you imagine and what you actually see. A feeling of happiness and peace will fill your soul, free you from the anxieties and worries accumulated during the day. At first, worries can distract you from the lesson, but, having caught yourself that you “fell out” of the visualization, return to it again.
- We put things in order in our thoughts.
Anxious thoughts tend to pop up in the mind just before bedtime. However, they may not necessarily be provoked by unpleasant events. Even from good news, we sometimes cannot fall asleep and relax for a long time. Write down all your experiences, emotions or anxieties . If you can't relax because you're worried you'll forget to do something the next day, write down what's bothering you. If disturbing thoughts still do not leave you, remind yourself that you have recorded everything and tomorrow you can return to solving these problems.
- We learn to “turn off” in time.
Sometimes, lying in bed, it is difficult to calm the mind. The brain jumps randomly to various tasks that we could potentially solve. Because of this, we cannot fall asleep, even if we are very tired.
Let it become a habit for you an hour before bedtime to completely leave all work, try to think less about it. Set aside all your affairs and thoughts for the morning.
- Create a calming environment in the bedroom.
Use the bedroom only for its intended purpose. Do not watch TV in it, do not play on the computer, do not eat, etc. Your brain should form direct associations with the fact that the bedroom is a dream. Before you lie down, ventilate the room a little. The temperature in it for a comfortable sleep should be in the range from +16 ° C to +21 ° C.
The mattress should not be too hard, but not too soft. It is recommended to turn and shake it about once a month to evenly distribute the filler. The room should be dark, so thick curtains will come in handy. Close the bedroom door and turn off electrical appliances that make even the slightest noise so that no one and nothing interferes with your relaxation and sleep.
- Create a sleep ritual.
Creating rituals before falling asleep establishes a clear connection between a certain activity and sleep. This can be reading, taking a shower or bath, applying cosmetics and other activities. After a few weeks of regular relaxation ritual, your body will perceive these manipulations as a signal for sleep, and you will do it automatically.
Sleep Meditation Technique for Deep Relaxation
Meditative techniques before going to bed benefit both the body (helping it relax) and the spiritual state of a person, bringing the psyche into balance, dumping all the accumulated negativity in order to start a new day in the morning with a clean slate emotionally and physically.
Various practices, in addition to the evening, can be performed at any other time: at lunchtime, in the morning, during a trip, on the way to work, etc. You can simply close your eyes, relax and concentrate on sounds and voice. In order to achieve a peaceful state, 5-15 minutes are enough.
Meditation before bed is a relaxation that will help stop the flow of thoughts that interfere with normal sleep, get rid of obsessive experiences, eliminate anxiety and unnecessary fuss, and also restore the energy expended during the day. The most important thing to do in order to achieve relaxation is to take a comfortable position of the body before starting the technique and find a space and time when no one will distract.
In order for meditation to be successful and give tangible results, you should properly prepare for it. And we are not talking about some complex rituals and rituals that require special training and special knowledge.
You need to follow only a few recommendations:
An hour before bedtime, try to avoid active actions, serious and emotional conversations, loud noises. Avoid food and drinks containing caffeine.
It is better to plan household chores in such a way that after meditation you still have some time not to go to bed, but to spend it alone with yourself in peace and quiet.
Be sure to ventilate the bedroom before going to bed or even sleep with the window open. Fresh air must always circulate in the room.
Choose loose-fitting clothing made from natural fabrics (cotton or linen). Synthetics and tight-fitting outfits are best avoided - they can cause inconvenience and distract from the main process.
For complete relaxation during meditation, use a variety of essential oils (see below for relaxation options). The main way to use them is spraying to create an additional atmosphere that sets you up for relaxation.
Take a comfortable position and breathe calmly. Close your eyes and inhale as deeply as possible, then exhale completely and hold your breath for two seconds when there is no air left. And again repeat a deep breath, and then exhale with a stop in breathing.
The technique is performed within 20 minutes. It helps to relax, distract from thoughts, concentrate on breathing and calm down.
In fact, meditation is the best way to relax for good sleep, which will help free the brain from the information accumulated during the day.
If you want to relieve the tension that has accumulated during the working day, then you should listen to calm music for relaxation, which promotes relaxation and rest. The moderate tempo and rhythm of the melody will allow you to disconnect from mental experiences and have a calming effect.
There is even special music for sleep. For example, British composer Max Richter wrote an eight-hour lullaby called Sleep, which is meant to be listened to while sleeping. The quiet sounds of nature, the chirping of birds, the sound of the sea surf, the murmur of a mountain river, the rustling of leaves, etc., will also help you relax. There are whole collections that contribute to relaxation and comfortable falling asleep.
Audio meditation is best done before bed. It will allow you to fall asleep faster and in the morning feel a surge of strength and energy. You can do the practice sitting, half-sitting or lying on your back, the main thing is that you feel comfortable.
It is necessary to monitor breathing and perform the following exercises that will help achieve complete relaxation:
Take a deep breath.
Then exhale slowly, catching the air through your nose.
Meditate for at least 20 minutes.
Through this practice, light hyperventilation of the lungs is produced, carbon dioxide is removed, which in turn creates a more complete relaxation of the whole body, and the body is thus prepared for sleep.
Visualization is another technique that promotes relaxation. You will be freed from all accumulated negative emotions, fears, thoughts, memories, pain, resentment, disappointments and filled with new positive feelings - love, joy and happiness.
Imagine that dawn is approaching, and you are lying in a boat that is sailing by itself. It sways weakly on the waves, you hear the splash of water. Birds fly above you in the sky. Gradually the sounds subside and you fall asleep.
Among the meditation techniques that promote relaxation, there is another equally effective one.
This technique is performed as follows:
Take a comfortable position for you, close your eyes and begin to relax every part of your body.
Wait until your breathing becomes even and calm.
When you reach a state of complete relaxation, imagine that you are looking down on yourself, associating yourself with the cloud.
The cloud floats, gradually connecting with neighboring clouds and dissolving into them.
If you are fully involved in this associative process, then soon you will reach a state of complete relaxation, which will imperceptibly plunge you into sleep.
Relaxation before going to bed with the help of audio meditation helps to normalize biorhythms, get out of depressive and apathetic states, and strengthen the nervous system. The practice will comfortably and imperceptibly immerse you in a state of relaxation and peace, sweet slumber and peace. You will fall asleep easily.
Every person experiences sleep disturbance at least once. Insomnia can be the result of overwork, strong feelings, a sedentary lifestyle, improper diet and daily routine, weakness of the nervous system, diseases and other external and internal factors. Aromatherapy is an effective method of managing stress and can be used to reduce feelings of anxiety and worry, as well as for deep relaxation and insomnia.
You shouldn't experiment. Any essential oil should be used with caution and first tested by dropping it on the inner crook of the elbow and evaluating the reaction after a day. For a fragrance to help, it must be liked.
Essential oils for sleep are used in three ways: through the sense of smell, topically, orally.
Aromas have a beneficial effect on the nervous system. This or that smell can affect the heart rate, hormone production, regulate blood pressure, increase concentration, or relax the body.
Aromatherapy Methods:
Inhalations.
Aromatic bath.
Adding to humidifiers.
Aroma lamps.
Spraying with a diffuser.
Adding to cosmetics, masks, etc.
Aroma pendants or medallions.
Adding to massage oil.
The most effective aromas that promote relaxation include smells:
- Lavender.
The aroma of lavender is considered an effective sedative. Hippocrates also said that “lavender warms the brain, tired of the years,” and the herbalist John Parkinson believed that this was a remedy for all diseases of the head and brain. The botanical name is Lavandula Angustifolia.
Lavender essential oil calms the nervous system, relieves emotional and muscle tension, helps fight stress, eliminates insomnia and is great for relaxation. It has been scientifically proven that this plant affects the areas of the brain that are responsible for the state of drowsiness.
- orange.
Botanists know it as Citrus sinensis. Its smell is called the fragrance of the sun.
Orange oil and natural ingredients perfectly relax, soothe, relieve stress and frustration, restore the vitality of the body.
- Ylang-ylang.
Cananga odorata, which means "flower of flowers" in translation. Its beautiful, exotic smell has calming properties, is an antidepressant and aphrodisiac. Ylang-ylang essential oil improves sleep, eliminates anxiety and night terrors, especially in children, and also helps to balance hormonal levels.
- Frankincense.
The word "incense" for us is firmly associated with the church and Christian rites. It is mentioned in the Bible as one of the gifts of the Magi to the baby Jesus. The botanical name is Boswellia Carterii.
Frankincense smoke contains incensol acetate, which relieves depression and gives a state of peace and inner well-being. Frankincense provides a relaxing atmosphere. Calm energy helps bring the mind and soul into balance, restore lost harmony.
- Marjoram.
Known as Origanum Marjorana. Marjoram oil improves the quality of sleep, eliminates insomnia, and keeps the nervous system in balance.
The rich composition of its components has a sedative, relaxing and anti-stress effect.
- Melissa.
Melissa essential oil brings inner peace, suppresses melancholy and depression. In addition, it perfectly calms the nervous system and allows you to get rid of annoying thoughts.
Its unique properties were glorified by the ancient Greek scientist Paracelsus, calling lemon balm "the elixir of life."
In addition, the product is recommended for intellectual labor specialists, as it improves brain function, promotes learning and memorization processes, and increases concentration. Melissa oil can bring incredible benefits to nervous and restless people. It allows you to relax, feel protected and alive.
Aromatic oil blends for relaxation:
jasmine - two drops, vetiver, lime, incense - six drops each;
lavender - four drops, lemon balm - one drop, chamomile - three drops;
rose, ylang-ylang, lavender - two drops each.
For the best effect and complex treatment, you can create your own recipes by combining several essential oils. Almost all flavors blend well with each other and can be used in blends. Experiment and find the best composition for yourself. In this case, it is better not to mix more than four essential oils.
Similar compositions can be used for massage, for baths, for air aromatization. Apply a little on the temples and forehead before going to bed, drip on the corners of the pillow or place a cotton pad soaked in the mixture at the head of the bed.
Now consider the topic of aroma massage for relaxation.
Regular relaxation with the use of essential oils will help improve the condition of the nervous system and normalize sleep. After such a massage, the body usually relaxes, calmness and drowsiness sets in.
Take a shower before the procedure. After it, it is better not to wash for 8-12 hours in order to prolong the healing effect on the body of the components of essential oils.
Aroma massage not only helps to cope with insomnia, but is also a good rejuvenating procedure.
It is better to prepare the essential composition in advance and store it for no more than 7 days in a tightly closed glass bottle away from light, preferably in the refrigerator.
Well promotes relaxation bath with essential oils. To do this, draw water and add a couple of drops of the product of your choice, after mixing it with an emulsifier (2-3 tbsp. table or sea salt, 1 tbsp. honey, 100-200 ml cream or kefir or 1 tbsp. red wine). Light candles, turn on pleasant music. Good health and mood are guaranteed.
Magical or spiritual practice is an extremely personal experience. When you practice, you are one on one with the mysterious, and even from group ceremonies, each participant brings something of his own.
For those who seek to apply their knowledge of magic and mysticism in practice, there is everything you need in "Witch's Happiness". In compiling our vast catalog of practical magick products, we have taken into account how different the approaches of different spellcasters can be.
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