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🌿 When the World Feels Too Loud: A New Path for Sensitive Nervous Systems
Wired for More: Reflections from a Family Physician on Hypersensitivity, Head Injury, and the Healing Power of Presence Author: Dr. Carlo...
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Perhaps the solution to addiction is not to block and let go of everything rather to “awaken” and clearly understand which “needs” is action...
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Whether I am in my office or in the emergency department, patient motivated by their sufferings, makes great efforts to present with honesty...
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My father rarlely catches a cold. He also has a habit of only drinking warm water. I found out through the internet long ago that virus mu...
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Sail full of Zephyr Awe of each swell Destination wherever Curiosity propel While striving imprisons, curiosity sets me frees A...
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I injured my left knee for the third time few years ago. At the time I lacked a clear awareness or perspectives of why I exercise and over ...
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I am grateful for my life and my life as a family physician. I tell my patients happiness are transient moments and so are sadness. T...
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I worked ER on the weekend. I was asked to see a 25 year old that was agitated and aggressive having had her opioid overdose reversed with ...
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I read the “ American Geriatrics Society 2019 Updated AGS Beers Criteria® for Potentially Inappropriate Medication Use in Older Adults” and...
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Possible TMJs are strained; ligaments to TMJ (temporomandinilar joint, or the the jaw joint) too lax. Did you have recent dental work, clea...
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BODY SCAN FOR SLEEP Begin by bringing your attention into your body, close your eyes. Notice your body wherever you’re lying down, fe...
Begin by bringing your attention into your body, close your eyes.
Notice your body wherever you’re lying down, feeling the weight of your body on the floor.
Take a few deep breaths.
And as you take a deep breath, bring in more oxygen enlivening the body. And as you exhale, have a sense of relaxing more deeply.
You can notice your feet on the bed, notice the sensations of your feet touching the bed. The weight and pressure, vibration, heat.
You can notice your legs against the bed, pressure, pulsing, heaviness, lightness.
Notice your back against the bed.
Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.
Notice your hands. Are your hands tense or tight. See if you can allow them to soften.
Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.
Notice your neck and throat. Let them be soft. Relax.
Soften your jaw. Let your face and facial muscles be soft.
Then notice your whole body present.
Repeat.
(audio included in above link)
1. It’s is to exercise the intention to focus attention on a sensory experience such as the breath;
2. during this exercise, spontaneous appearance of thoughts are recognized but let go by resuming the exercise in step 1.
One ideal time for mindfulness training is during insomnia. In letting go of the thoughts of trying to go to sleep by intentionally focusing on the present moment of each breath, the ability to choose the object of attention grows stronger. Quality sleep is just one of the many healthy consequences of mindfulness training.
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