This is the last mindfulness exercise; you can do this at night while trying to sleep. The cycle of sleeplessness might cause frustration. You can do this exercise for 20 minutes. If you continue to be sleepless, get up and sit on a chair doing a calming activity, such as listening to music for 10 minutes or having a warm glass of milk. Then, return to bed and try the exercise for 20 minutes. As you train yourself this way, you will realise that you can ultimately soothe your mind and body and train yourself to get a good night’s sleep. Lie down in the first 20 minutes and place your hand over your chest.
Breathe deeply and repeat to yourself, “May I be safe; May I be happy; May I be loved”. This will bring in a sense of calmness. Next, you may want to stroke your forehead and your arms so that it relaxes. Imagine you are a loved baby, cuddled and wrapped in a blanket. As you are physically stroked and soothed this way, you calm down and will go to sleep. If you cannot sleep, then after 20 minutes, do a cycle of getting up, sitting and doing a quiet activity such as listening to music or having a glass of milk. Then, return to bed.
Imagine that your mind is free, and every thought goes out of your mind like the clouds pass over the sky. As your thoughts leave your mind, you are also left with a relaxed body. These thoughts disappear into the sky and do not trouble you anymore. The more the thoughts pass over your mind like clouds, the more you feel relaxed. You imagine your mind light, whereas the body becomes as heavy as iron. Your body becomes so heavy that it lies on the bed like a stone. Go through a quick scan of the body, and if any area has not been relaxed enough to feel heavy, just let go. You can now think that you are sinking into a deeper sleep state. Do not get irritated or frustrated if you don’t get to sleep.
Accept the fact that sleep has not come to you today. The more you react, the more difficult it will be for you to sleep. Go with the paradoxical intention that you will enjoy this exercise, and your mind and body will become lighter. Accept that even if it extends to the entire light, you will be OK with this. Go through the first exercise of stroking your arms and forehead and placing your hand on your chest for words of compassion. When you keep practising these mindfulness exercises regularly, you will soon realise that troubles with your sleep will become a thing of the past. Mindfulness is an effective aid for the treatment of insomnia. However, despite these practices, you cannot sleep, and it is adversely affecting you. Do not despair. There is always a treatment for insomnia, and hopefulness will go a long way in maintaining your mental wellness.
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