For the Insomiacs, Part 2... Exercises

Three Relaxation Exercises that might work for people having difficulty falling asleep or having difficulty staying asleep... Before you do read this, be sure to read the fisrt part of this two part series below. Insomnia is caused by a lot of things. The first part dealt with possible causes and simple remedies for insomnia.

Stomach Rub

This soothes down the digestive system and helps to bring about a deeper relaxation. An extra benefit is that it will help you to lose weight by improving the functioning of the digestive system.

Simply lie on your back and place your hand on your navel. Begin to make small circles in a clockwise direction as you gently glide your hand over your stomach. Let your circles gradually become bigger and bigger. When your circles reach the outside of your stomach, gradually reduce their size until you are back at your navel again. Then reverse the direction (to counter-clockwise) and do the same thing again. Repeat this whole series with your other hand. Do this several times.

Note: Food material moves through the colon in a clockwise direction. If you have trouble with constipation, make all your circles clockwise. If troubled by diarrhea, make all your circles counter-clockwise. Clockwise circles will alleviate the blockage, counter-clockwise circles will help solidify fecal material.
 
Progressive Relaxation

This exercise is most effective when you tape record the instructions in advance, preferably in your own voice. This way you don't have to concentrate on remembering the instructions.

We'll give you the instructions here. You tape record them, with a short pause after each sentence to allow yourself time to actually do the sensing and relaxing.

Lie on your back, close your eyes, and begin to listen to the tape.

Feel your feet. Feel the weight of your feet. Feel your feet relax and sink into the bed.

Feel your lower legs. Feel the weight of your lower legs. Feel your lower legs relax and sink into the bed.

Feel your knees. Feel the weight of your knees. Feel your knees relax and sink into the bed.

Feel your upper legs. Feel the weight of your upper legs. Feel your upper legs relax and sink into the bed.

Feel your hands. Feel the weight of your hands. Feel your hands relax and sink into the bed.

Feel your lower arms. Feel the weight of your lower arms. Feel your lower arms relax and sink into the bed.

Feel your elbows. Feel the weight of your elbows. Feel your elbows relax and sink into the bed.

Feel your upper arms. Feel the weight of your upper arms. Feel your upper arms relax and sink into the bed.

Feel your buttocks. Feel the weight of your buttocks. Feel your buttocks relax and sink into the bed.

Feel your back. Feel the weight of your back. Feel your back relax and sink into the bed.

Feel your pelvic and belly area. Feel the weight of your pelvic and belly area. Feel your pelvic and belly area relax and sink into the bed.

Feel your chest. Feel the weight of your chest. Feel your chest relax and sink into the bed.

Feel your shoulders. Feel the weight of your shoulders. Feel your shoulders relax and sink into the bed.

Feel your neck, both front and back. Feel the weight of your neck. Feel your neck relax and sink into the bed.

Feel your skull. Feel the weight of your skull. Feel your skull relax and sink into the bed.

Feel your mouth. Feel any tension in your mouth. Feel your mouth relax and any tension slide off into the bed.

Feel your eyes. Feel any tension in your eyes. Feel your eyes relax and any tension slide off into the bed.

Feel your entire face. Feel any tension in your face. Feel your face relax and let any tension slide off into the bed.

Mentally scan your body. If you find any place that's still tense, relax it and let it sink into the bed.
 
Deep Breathing

One of the main reasons many of us are tense is our breathing. Most people breathe very shallowly, using only the top part of their lungs. Deep Breathing allows us to use our entire lungs, providing more oxygen to our bodies, and energizing and rejuvenating every organ and cell in our bodies. It is probably the most effective and beneficial method of relaxation we've seen.

Lie on your back.

Slowly relax your body, starting with your feet and moving through every part of your body until you have reached -- and relaxed -- your face and scalp.

Do a quick check to see if you've missed any place. If so, relax it.

Slowly begin to inhale, first filling your lower belly, then your stomach area, and then your chest and the top of your lungs almost up to your shoulders. Hold for a second or two, then begin to exhale. Empty the very bottom of your lungs first, then the middle, then finally the top.

Continue this breathing for 4 or 5 minutes. Don't force your breathing; it's not a contest to see how much air you can take in. Just do it in a relaxed, peaceful manner.

After a while, imagine that you are resting on a warm, gentle ocean. The sun is shining peacefully on your body. Imagine that you rise on the gentle swells of the water as you inhale, and that you slowly descend as you exhale.
Continue this relaxing breathing as long as you wish (hopefully until you fall asleep).

Note: This is particularly effective when you do it after Progressive Relaxation -- if you haven't already fallen asleep