Creating Mindful Leaders by Joe Burton

Author:Joe Burton
Language: eng
Format: epub
ISBN: 9781119484790
Publisher: Wiley
Published: 2018-04-24T00:00:00+00:00

A Word of Caution. If your sleep is not improving, or if you're concerned about specific sleep symptoms such as snoring, restlessness, or nightmares, please see a specialist for an evaluation. Dr. Durmer says that nearly 80% of adults with sleep disorders suffer in silence not knowing they have a medical condition that needs attention. Don't be that person.

Sleep for Success Practice

This sleep meditation practice from the Whil training library will help you feel and release tension in your body using a body scan and breathing practice. It'll help prepare you for sleep.

Find a comfortable lying‐down position. As you close your eyes, feel the whole body and its weight on the bed.

Feel your breath flowing gently in and out. Notice any thoughts that may be present. Allow them to fade into the background.

Slowly cycle through the entire body, piece by piece. Notice any particular places of tension or tightening, as well as any places of spaciousness and comfort.

Start by bringing attention to your face, jaw, and neck. Notice if you are holding any tension here. Behind the eyes, in the throat, and so forth. If you come across tension, feel it and notice if your attention causes it to release.

Then move your attention to the back of the head and neck, then the upper shoulders. Once again, notice any tension and bring soft awareness to your experience, allowing any tightness to melt and release.

Moving down, sense both arms and hands. Tighten your fists and release. Sense a quality of weight and comfort in your body as it releases tension. As you continue, check in with your breath. Allow it to flow with lightness and ease.

Now, sense the whole torso and any tightness or contraction in your chest or abdomen or back. Release any tension into the bed. Allow any thoughts and images to come and go. Bring attention to your heart center, then down to your belly. Each time, taking the time to experience how your body feels and releasing any tension you may experience.

Moving down to your upper legs, lower legs, and then into your feet. Notice your body feeling heavier and relaxed.

Close by again bringing attention to your whole body. Let go of any remaining tension. Feel into a sense of comfort and ease. Allow the breath to flow effortlessly in and out. Allow any thoughts to fade away and continue to focus on your breath as you drift off into a deep and restful sleep.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.