It can be hard to fall asleep when you have so much on your mind. You are distracted by all of these thoughts running in your head that you forget to breathe, your body seizes up, and your breathing and heart rate quicken. By using mindfulness, you will be aware of your body and will naturally let those thoughts go away so you can get a good night’s rest.
The first thing you should do is remember how to breathe again. Take five deep breaths in through your nose and out through your mouth. Be aware of your lungs filling up with air and your chest expanding. When you breathe out, imagine your thoughts and feelings disappear and the tension melting away. Check-in on your mind and body and let your thoughts flow. As uncomfortable and irritating as these thoughts may be, do not try to resist them.
Be Aware of Your Environment
An hour before it is time to go to bed, dim the lights low. Try not to look at anything that has a screen like a phone, tablet, television or computer, or you will be kept even more awake and alert. Imagine and trace the outline of your body in a chair. Be aware of the amount of pressure that you feel against the chair. Be aware of your head touching the back of the chair, how heavy it feels against the chair or the air, and then move onto your ear, shoulder, arm, leg, and foot.
Next, think of the other side of the body and continue to do this for five more minutes. Take a few minutes to go through the entire day in a series of snapshots. Try not to get distracted in thinking of new thoughts, but focus on what happened today. Give your body permission to switch off for the night and let your body know that it is not needed until the morning. Enjoy the sensation of being free of this tension and of giving up control of your body.
Keep repeating this exercise for every time that you have trouble falling asleep. It is best to do this exercise when you first start the day and then end the day so you can begin and end each day feeling calm and centered. No one should end their day feeling stressed out. Practicing mindfulness will help you be aware of your surroundings and sleep peacefully.
Mindfulness at Bayview Recovery
When you choose Bayview Recovery, you know we have the tools you need to break free of your addiction. We will teach you mindfulness in our mindfulness meditation therapy program. We also provide other coping mechanisms, such as yoga. At our facility, located in Tacoma, Washington, Bayview Recovery’s mission is to offer clinically-driven programs and services. We treat a number of substance abuse disorders along with anxiety and depression. Other therapy options include cognitive-behavioral therapy, dialectical-behavioral therapy, trauma therapy, and more for a successful recovery. For more information, please call us at 855.478.3650, as we are open 24 hours a day, 7 days a week.