Sleep by Arlene Unger

Author:Arlene Unger
Language: eng
Format: epub
Publisher: White Lion Publishing
Published: 2019-02-14T16:00:00+00:00

WHEN TO DO IT

On nights when you can’t get – or get back – to sleep, try doing this exercise for 10 minutes. Sometimes cultivating an attitude of self-love and self-kindness can help induce sleepiness. If not, get up and go to a different room (see here for ideas on how to make yourself feel sleepy again).

24 PILLOW TALK

Worrying about tomorrow is a certain way to mess up your night’s sleep. The labelling tool used in mindfulness can help to keep your fretting from taking charge of your sleep. The idea here is to gently name your thoughts without judging or criticising. This exercise makes use of a cushion to help with the labelling process.

1 Sit down and rest the cushion on your lap. Bring your full attention to your breathing.

2 When you notice that you are worrying, pick up the cushion and look straight at it. Imagine that you can hear the cushion speak. In a neutral and non-critical voice it says: ‘You are just fretting’.

3 Go back to focusing on your breathing until another worrisome thought comes up. Repeat the brief conversation with your cushion – ’You are just fretting’ – until you feel calm enough to go to bed for the night.

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