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 that you associate with positive emotions.
Bring your attention 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.
Scan your body
Mentally scan your body from head to toe and let go of any tension in the different parts of your body. Keep breathing deeply and slowly.
Shift your attention
Your worries are darkness. Focusing on the darkness will not make it go away. Let in some light by thinking about some of the good things in your life. This can be just the fact that you are alive and have a roof over your head.
Move from thinking to feeling
Fully immerse yourself, bask in any good feelings that arise. Make them expand and permeate your entire body. Imagine the light clean 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 try to go back to sleep. This process might not work perfectly the first few times you try, but you will improve with practice.
Learn how to deal with your negative emotions more effectively
Good luck! You got this. Just start small and keep moving this practice forward!