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