We all know what happens when there is too much stuff, especially worries and negative thoughts, going endless rounds in our overloaded heads. Things can start spiralling out of control all too easily, leading to insomnia bursts, panic attacks and anxieties. The next practice by the brilliant Nerina Ramlakhan (UK’s leading sleep expert) is to help exactly with that.
Practice: Taming the monkey mind
Stick to: 10 mins before bed
- There’s a strong link between our feeling of safety and our ability to sleep: it is a primitive and vital connection that we can use to our advantage with the following practice.
- Come up with a mental or written list of 7-10 positive things that have happened today as you lie in bed.
- Close your eyes and start using your deep breathing.
- Imagine you are playing a tape of your day in reverse, see yourself walking backwards to the bathroom, unbrushing your teeth, reversing down the stairs…..
- As you rewind your day, include every positive thing that has happened in our day – no matter how small or seemingly minor.
- Remembering all the positive things promotes that feeling of “everything is alright” that helps us to nod off.
Tip: If you lose your concentration or start to think about something else, gently guide your mind back and carry on.
Stick to this practice at least one week and then look back – did anything change?