How To Treat Insomnia How To Treat Insomnia Naturally
how to treat insomnia naturally without medication.
How to fall asleep in 15 min A simple guided sleep meditation
Quickly fall into a deep and restful sleepwith this practical relaxation routine. Begin by preparing yourself for sleep. Position yourself in a warm and comfortableenvironment. Lying flat on your back with your arms by your sides. Now you're comfortable, let's start tofocus on your breathing. Take a deep breath, in through your nose.and out through your mouth. In through your nose. out through your mouth. Breathe in, feeling your chest rise. breatheout, feeling it fall back relaxed.
Breathe in. and out. In. out. If you mind wanders onto other things. Slowly guide your attention back to your breathing. Feel the air flow in. and out. In. and out. Start to slow your breathing even further. Take a long, deep breath in. hold. andslowly breathe out, sinking deeper into the
bed. Deep breath in. hold. and softly breatheout as you relax into sleep Breathe in. hold. out. relax. To descend into a deep sleep, focus on relaxingyour muscles one by one. For each area of your body you focus on, letgo of any tension that you may hold in your joints. or your muscles. Don't worry if your mind begins to wander.just gently draw your attention back to my voice and relaxing the tension in your body.
Begin by focusing on your toes. Breathe in, feeling the clean air flow intoyour toes. and out, as they relax. Breathe in. and out, as any last tensionleaves your toes. Bring your focus on your feet. Breathe in. and with your breath out.relax. In. focusing on your feet. and out.feeling your muscles release and sink deeper. Sense your to your ankles. Deep breath in. and out.
Draw your mind to your calves. Breathe in, feeling your muscles lighten.and out, as they sink deeper still into your bed. In. and out. Now bring your focus to your knees. With each breath out feel your joints relax.and any pressure around your knees dissolve. Deep breath in. slow breath out. Focus on your thighs, pelvis and hips.
Take a long slow breath deep into your musclesand joints. and out, feeling your tendons loosening and muscles easing. Breathe in. and out. Take a moment to observe your body from yourhips down. make note of any tension that might still be there and continue to breatheat your own pace as it gently dissolves away. Draw your focus to your lower back and stomach. Slowly breathe in. and breathe out. Feel your muscles loosen. your spine gentlysinking into the bed. and relax right across