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End of Day Adult Time Out

Writer's picture: April Jenkins CremeansApril Jenkins Cremeans

 

Sunset on a lake
Photo by Johannes Plenio: https://www.pexels.com/photo/silhouette-of-a-tree-during-sunset-1133502/

It's been a long day. You're keyed up and struggling to get to sleep. How do you break that pattern?


This exercise is also geared toward releasing the sympathetic nervous system and turning on the parasympathetic nervous system. It is particularly useful to use when ending your day before joining your family for the evening to release the stress of the workday and good while lying in bed to prepare yourself for a restful night of sleep. It can be used on nights when you can't get your mind to turn off and are struggling to get to sleep


Preparation:

  • Turn off your monitors or face away from them.

  • Turn on white noise or soft gentle music if you so choose


Begin the Exercise:

  • Sit comfortably, closing your eyes if that feels comfortable to you, or taking a soft gaze in front of you if that feels more appropriate.

  • Stretch your legs out in front of you and recline your head back against your chair. (If using this technique while in bed stretch out on your back with your arms extended alongside of you in a relaxed position)

  • Bring your attention to your feet

  • Notice any sensations or feelings you have there

  • Focus on your toes and imagine them filling with light, the color of your choosing

  • Watch that light swirl around in your toes and relax the muscles there

  • Imagine that light traveling into your feet, noticing any sensations there as well, let that line of light you are imagining relax the muscles in your feet before it travels up to your ankles Let this line of light travel through each area of your body slowly, in succession, while noticing any sensations or areas that are gripping or tense along the way.

  • If you find an area where you are holding your muscles tightly imagine that light swirling in that area as you release your grip before moving to the next area

  • Let the light travel down your arms into your fingers, releasing any patterns of holding there as well before moving into your neck, head, and face.

  • Watch the light infuse your entire body by the end.

  • While focusing on your face relax the jaw, let your tongue fall away from the roof of your mouth

  • Notice your jaw. Is it clenched. If so, release it.

  • Take a full breath in, open the mouth, and gently sigh out

  • Repeat this inhale and sigh for a total of three times

  • While sighing imagine the light and the stress, tension, and anxiety leaving your body on your breath

  • If lying in bed, get comfortable and allow yourself to drift off to sleep.

Additional Optional Steps:

  • If sitting in your desk chair slowly reawaken yourself to your surroundings

  • With your eyes still closed or with the gentle gaze proceed with the following steps

  • Start by gently wiggling your fingers and toes

  • Rotate the ankles and wrists

  • End by reaching your arms over head and stretching your feet and legs out as if you are taking an early morning stretch

  • Slowly open your eyes and proceed with your evening.

Notes:

By focusing on your breathing, you are staying in the here and now releasing the additional stressful thoughts that have been dwelling We unconsciously carry tension and stress in our muscles and bodies. This practice will help you become more aware of those patterns of holding and gripping in your own body which will allow you to recognize it and release it more often through the day. It engages your "rest and digest" mode and helps you wind down from a stressful day.


I hope you take the time to give this technique a try and if you do leave me a message. I'd like to hear how you felt after your practice.




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