5 minute sequence for better sleep

To sleep, we need to relax, to reach a state of calm that allows us to enter deep and restful sleep. Sometimes, with the agitation of the routine, we find it difficult to get to bed and clear our minds.
Between the television and the cell phone, it can be difficult for us to fall asleep, turn them off, and give yourself this moment to connect with your breathing.
That is why I have created this sequence that will help you enter that state of mental tranquility that will allow you to sleep like a baby.
You can use essential oil of lavender on the wrists or some mild aroma that helps you sleep.

1. First, turn the lights down or down. Sit in the middle of the bed with your legs crossed, your back straight and long. Close your eyes and put your hands on your knees, take ten breaths consciously, feel the air go through your nose and fill your lungs.
2. At the end of the ten breaths, inhale and raise your arms above your head and twist, putting one hand on your opposite knee and the other behind on the bed. Breathe 5 times here and then on the sixth inhalation raise your arms above your head and switch sides.
3. To stretch your neck muscles a bit (and avoid torticollis pains in the morning) put your hand on the opposite ear and pull your head towards your shoulder, hold each pose for 5 slow and slow breaths. Don’t force the neck, just gently stretch it. Change sides and repeat. When both sides are finished, clasp your hands behind your head and bring your chin to your chest.
4. Stack two pillows and put it between your knees, fold forward and drop your arms to your sides. Relax your shoulders. This is the assisted child posture. Take ten breaths in this pose, relax.
5. Lie on your back on those same pillows, flex your legs and drop them to one side. Take 5 or 10 breaths here and go back to the center, switch sides and feel your spine stretch.
6. Finally lie down in Savasana, it can be with the legs in the shape of a diamond or stretched out, seek to relax all the muscles of your body, breathe and let yourself be drawn to bed until you are in a deep sleep.

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