Sleep Program

INSTRUCTIONS and PHOTOS

There are three ways to use the Program – You can start immediately just by doing the two items listed under 'IMMEDIATE'. To implement a 7 day program add a 15 minute listening session of the 'Sounds for Sleep' recording during the day to help calm your nervous system and then also put on the 'Sounds for Sleep' at bedtime. For a full and complete shift in your sleep patterns and/or to deepen your sleep experience, do the full 28 day program. Of course – all of the suggestions below can be mixed in any way that works best for you and that enhances your sleep journey!

 

IMMEDIATE

Daily Time Investment for this Program – none

 

  • Breath mindfulness – whenever you notice your breathing take a deep, slow breath

 

  • 'Sounds for Sleep' CD – put this music on before bedtime. If you have trouble staying asleep put the music on repeat. A very quiet level works the best

 

7 DAYS

Daily Time Investment for this Program – 15 minutes

 

  • Water – one glass of water to start your day. Let this be the first thing you drink. (Coffee does not count as water)

 

  • Breath mindfulness – be aware of your breath throughout the day and when you notice it take a slow, deep breath – suggestions to help you notice your breath during your everyday routine: every time you stop at a red light, when you sit down to start work, when you are waiting in a line, whenever you feel worried or stressed

 

  • 'Sounds for Sleep' – sometime during the day take 15 minutes to listen to the first part of Sounds for Sleep. Focus on your breath, deep and slow breathing

 

  • 'Sounds for Sleep' – put the music on before bedtime, on repeat

 

28 DAYS

Daily Time Investment for this Program – 45 minutes

 

  • Breath mindfulness – before getting out of bed take 3 deep breaths

 

  • Before eating take 3 deep breaths and continue with taking a deep breath as often as possible throughout your day

 

  • Water – start your day with a glass of water and have a total of 6 glasses of water during the day

 

  • 'Movement for Sleep' – during the day or evening take 45 minutes to listen to the guided music, movement, meditation recording. You will need to lie down, bed is best

 

  • 'Sounds for Sleep' – put the recording on at bedtime, on repeat

 

 

 

Below are the pictures for the movements on the 'Movement for Sleep' recording

 

Only do what is comfortable for you. If something doesn't feel right for your body continue breathing deeply through this section and imagine your body doing the movements

 

Bed is best, it is soft and yielding to your muscles, inviting in complete relaxation. If a bed is not available try to use layered blankets, as soft as possible

 

You will need 3 pillows and a bolster pillow (or rolled blanket if a bolster is not available)

 

These gentle movements have been created and added to the 'Sounds for Sleep' music to help calm the nervous system and invite in relaxation and sleep

 

 

POSITIONS IN PICTURES:

 

 

 

SIT

CROSS LEGGED

 

 

HANDS TOGETHER IN

PRAYER POSITION

 

 

 

HANDS AND KNEES

NEUTRAL POSITION

 

 

 

HANDS AND KNEES

ROUNDED BACK

 

 

 

HANDS AND KNEES BACK RELAXED DOWN

 

 

 

SIDE STRETCH

RIGHT SIDE

 

 

 

SIDE STRETCH

RIGHT SIDE

(VIEW FROM ABOVE)

 

 

 

LEFT KNEE

TO CHEST

 

 

 

RIGHT KNEE

TO CHEST

 

 

HUGGING

AND ROLLING

SIDE TO SIDE

 

 

BEND YOUR KNEES, FEET FLAT ON THE BED - SHIFT HIPS TOWARDS RIGHT

 

 

 

HOOK RIGHT FOOT

BEHIND LEFT KNEE

 

 

 

TWIST TO LEFT SIDE

 

 

TUCK A PILLOW

FOR

MORE SUPPORT

 

 

 

 

ARMS COME TOGETHER

 

 

 

 

TWIST

TO

RIGHT SIDE

 

LEFT SIDE, ARMS STRETCHED OUT, RIGHT LEG BENT

 

TUCK A PILLOW

FOR

MORE SUPPORT

 

RIGHT SIDE, ARMS STRETCHED OUT, LEFT LEG BENT

 

TUCK A PILLOW

FOR

MORE SUPPORT

 

FLOAT ARM UP

AND

OVER BODY

AND

BRUSH YOUR HAND ON THE BED

BEHIND YOU

 

 

RESTING

ON BOLSTER,

KNEES OPEN,

SITTING

ON YOUR HEELS

 

 

 

RESTING SIDEWAYS ON BOLSTER,

KNEES BENT

 

 

 

RESTING SIDEWAYS ON BOLSTER,

KNEES BENT,

LEFT LEG BEHIND

 

 

 

 

LIE BACK

ON THE BED

RIGHT LEG OVER

 

 

 

 

PILLOW

FOR

SUPPORT

 

 

 

SIT SIDEWAYS

TO

THE BOLSTER

 

 

LEGS RESTING UP THE WALL

AND

BOLSTER UNDER YOUR HIPS

 

 

 

BEND LEGS,

OPEN KNEES,

FEET TOGETHER

 

 

 

BEND YOUR KNEES AND

BRING THEM

TO ONE SIDE

 

 

 

SIT AT THE END

OF YOUR BOLSTER, BEND YOUR KNEES, OPEN KNEES

ONTO PILLOWS

 

 

 

 

RECLINE YOUR TORSO OVER THE BOLSTER

 

 

 

 

RELAXED POSITION ON YOUR BACK

 

DEBBIE DANBROOK: MUSIC, WORDS,

VOICE OVER

 

CHRIS GARTNER:

SLEEP PROGRAM POSES

 

Copyright © 2016 Debbie Danbrook and Healing Music

www.sleep-program.com          www.healingmusic.com