A full night of uninterrupted sleep is worth its weight in gold.

There’s nothing quite like the feeling of being well rested and completely rejuvenated. Sadly, many people can’t remember the last time they felt that way! With jobs, kids, careers, families, pets, goals, and a business to run, who has the time, anyway?

For me, the “well-rested-and-rejuvenated” feeling is occasional at best, but something I’ve tried over the past few months has helped me fall asleep faster and stay asleep longer.

After I lay down and wiggle around to find that perfect position, I take ten (very slow!) deep breaths, each time thinking positive words, affirmations, and expressions that I want in my life. As I think and say them in my head, I picture them as vividly as I can. But only until my lungs are full! Then I hold for a second and exhale.

For example, deep breath #1: “peace, tranquility, serenity, joy”. Maybe I’ll picture water, sunsets, fields, or a combination. It’s just whatever comes to mind as I say the words. Sometimes no picture comes. That’s okay! Don’t force it. The point is to be totally relaxed and at peace. If a picture comes, embrace it. If not, embrace the peace.

I hold the air for a second and then exhale slowly, imagining my exhalation is taking with it anything in life holding me back. I don’t actually picture this stuff or even attach words to it (I don’t want to think any negative thoughts before bed). I just exhale knowing that it’s being taken care of. Every muscle in my body is completely relaxed. I’m not holding myself in position or worrying about moving.

I repeat this 9 more times. Each inhale is a little different. The words usually change. I try to mix it up but I also don’t plan it. Some words that come to me often are: kindness, love, peace, happiness, joy, commitment, success, dedication, fulfillment, God, grace, giving, compassion, hope, growth, discipline, and learning. I’m sure there are many more but I’ll leave you some creative license to find your own.

Sometimes, I’ll even repeat one word several times during the same breath – for example, “love, love, love”. It all depends on what I need and feel that night. It comes from the heart and flows naturally.

Often, I fall asleep before I finish. If not, I usually fall asleep within moments of finishing. Occasionally, I’ll have to repeat this once or twice before it works. But hey, it only takes a couple minutes and is incredibly rewarding.

In addition to falling asleep faster and staying asleep longer there is also another bonus: Every night I fall asleep with the last 30 or 40 thoughts in my mind being beautiful things that I want in my life. All night long my brain is marinated with those words while I sleep. It’s a way of planting seeds in my mind and life. After all, “Whatever a man sows, that shall he also reap.” ~Galatians 6:7

Plant some amazing seeds before bed. They’ll have 8 hours to grow!

Goodnight my friends! Sleep well

Photo by SilentFury