Millions of people suffer from chronic sleep problems. For many, worry is a major contributor to sleeplessness. This personal growth intervention offers a practical workflow that you can follow to relax, find peace, and fall asleep.
Turn on relaxing music
Ideally, use a piece of music that is related to a happy moment, peaceful location, or relaxation practice to you.
Focus on your breath for a few moments. Breathe through your belly button. Exhale and inhale deeply. You should start to feel a bit more relaxed already.
Relax from head to toe
Mentally scan your body from head to toe and let go of any tension that you still feel in the different parts of your body. Keep breathing slowly.
Focus on the light
Your worries are the darkness. Focusing on the darkness will not make it go away. You let in some light by thinking about good or even great things in your life. This can even be just the fact that you are alive, that you have a roof over your head, that you can look at the stars...
From thinking to feeling
Fully immerse yourself in any good feelings that arise. Try to make them permeate your entire body. You can also imagine them cleaning away all the dirt that you have accumulated on the inside. Stay in this state for as long as you like.
Go to bed
Turn off your music and go to sleep. This process might not work perfectly the first few times you try this, but you will improve with practice.