SLEEP / RELAXATION / MINDFULNESS
The body requires, quality, nightly sleep to both repair itself and in the case of children, grow.
The brain requires a rest from the constent daily bombardment of information and mind chatter/self talk.
Sleeping Exercises
I find people can't sleep for generally 2 reasons.
1. They can not get or stay comfortable in bed. I get sore hips by morning sometimes, (I must stop passing out on the billiard table :)
2. Not only does our body need time to rest and regenerate itself, but just as importantly our mind needs a rest from constant thinking and worrying. This is the time when issues not dealt with, will regularly keep popping up and we won't sleep. A good way to clear the mind that works for me and others is with eyes closed and the lights still on try one or all of the following techniques -
a) Ah, the fresh mountain/sea air technique - sitting up right on the side of the bed,(air/energy can't flow properly through a body with poor posture, this leads to blocked energy and illness / disease starts) take 5 deep breaths. As you breath in, count to 5 slowly whilst visualizing calming sea or mountain air coming on to you, then hold for another 5 slowly, and then slowly out for 5, whilst visualizing the breath/air going down inside you to your tummy releasing its calming energy. Don't forget to let your shoulders drop as you breath out. Relax..we are trying to work together here says your body... (feel your body, help your body, relax your body, love your body). Then do the same again doing reverse breathing (tummy out, not chest as you breath in) and hold your lower / inner groin muscle at the same time. This naturally helps our sympathetic nervous system to relax and yes it is also a good exercise for love making later. Alrighty!!!
b) Can you feel your toes technique - whilst sitting up right on the side of your bed, start thinking of your toes, really concentrate down there and feel your body's experiences. You are connecting with your body (it may take a few minutes if you and your body have not been talking to each other for sometime :) This is designed to literally get us out of our head, which in Chinese medicine is the cause of most illnesses. They say in the West that we spend way too much time in our heads, instead of just being connected to our world and experiencing it ,we are constantly judging, comparing and evaluating it and everyone around us. This just leads to illness!! Start to very slowly work your way up your foot, leg tummy, then up your back and over your head down to the front of your nose. A para-olympian I met told me he now can say to his wife, he will be asleep in 30 seconds when he commences this mind exercise. I'm not that good yet....
c) It's all in the nose technique - after sitting upright, just concentrate on breathing in and out slowly and calmly through your nose, really feel the air coming in and out of your nose as you breathe. Just let those shoulders relax and those thoughts drift away. This is your time now and it's time to take time out, so just focus on that breathe, slowly and gently, in and out. Have your mind right on the tip of your nose just waiting to feel the air coming in and out of your nose, feel it go through your nostrils, feel the sensations. Do this for as long as you like. It will only take a few minutes for you to get into the zone with practice and you will not notice the time go by, because you have been present to your self for perhaps the first time today. I often do this for half an hour and I thought it was ten minutes, because time is not relevant when you are present/in the zone. It is the most peaceful feeling of pure bliss. Of experiencing emptiness. Almost orgasmic, almost... :)
NOTE: These exercises are designed to still the mind from the constant usually negative chatter. So it will take a while for the mind to slow down and stop!! I find as i'm doing these exercises that I need to have a diary beside me. I can get clarity for the first time that day or longer if it is a big issue, so thoughts will be there. Write down what action you need to take; who to speak to, what needs to be done. Never go to bed and hope you will remember the next day who or what you have to do. If I have been too tired and go straight to bed, in bed in the middle of the night my thoughts will be there and I toss and turn. The thoughts will start to slow down and the space between them will get bigger. Remember it is okay and normal not to be able to turn our thoughts off straight away. It takes practice. But the benefits are huge. Note some people may find this exercise extremely uncomfortable, because they have not sorted out major issues and instead have tried to suppress them. This only causes more drawn out pain and suffering and illness in the long run. During these relaxing exercise stuff will come up, so be prepared and have support available.
'Learning to live, is learning to let go!'
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THE WORLD'S HEALTHIEST BREAD
Yes you asked for it, so here it is. My recipe for super healthy bread.
I sachet of German grain bread from the supermarket (3.5 cups) or even healthier buy or mill your own grain- non wheat, from your local Health Food store!
Plus a cup(250ml) containing a combination of
Goji berries
Chia seeds
LSA(Linseed/Flaxseed, Sunflower,Almond) mix
Acai berries or powder
Whole Oats added just at the end of the dough cycle so they cling to the outside.
You can substitute a cup of wheat flour for healthier buckwheat (which is not a wheat), Dark Rye, Spelt for extra goodness.
400ml of warm water
Rounded teaspoon of yeast
Place in your bread machine. I choose just the dough cycle(1.5hr), so I can watch it rise enough before I select bake(1hr) or
knead and place in a bowl covered with glad wrap and sitting in a sink of warm water to rise.
Then place on greased or floured tray and bake in oven for an hour. 
THE 7 PRINCIPLES OF OPTIMUM HEALTH
" The science of life"
by Don Tolman
1. AIR - fresh clean and moving (the natural stuff found out of the city!)
2. WATER - fresh clean and flowing (for elecrical conductivity. Tap water
is zero, so shake your drink bottle or pour 3 times back and
forth that glass)
3 . SUNSHINE - 15 minutes of all over per day (to guard against cancers!)
4. WALKING - outside, fresh air, good for the body and clears the mind.
5. WHOLE FOODS- fruits and vegies, nuts, berries, seeds ( 25%raw).
6. RELATIONSHIPS Healthy/Non Toxic - start with yourself !
7. PASSION -in your life- and purpose and your off and running.
Derek's extras
If 'Learning to live, is learning to let go' - A Buddhist saying and I have seen that if you don't, you will suffer mentally and physically, then this is my no. 8
8. LET GO -of all negative emotions, habits and beliefs and live life fully
with grace and ease from an empty space.
9. SLEEP - 8-9 hours of solid sleep is essential for our body to repair it
self and for children it is the time they grow. ( for help getting
some sleep. see article in Resources and Links page)
10. EXERCISE -all of our body is designed to be worked with resistance and
aerobic type exercises. So move it or loose it. After you turn
32 years old you will start to seize up after 3 days. Try Sport,
Swimming, Yoga and Tai Chi are great .
11.SEX - a lot has been written on the benefits of sex to the whole
body and mind. so just do it. :) |