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: