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Trouble sleeping is incredibly common, both in prison and on the outside, and can be frustrating and miserable. Luckily, there are steps you can take to help your self drop off. One of the things that people most often say after starting yoga and meditation is that their sleep has improved. Try this routine just before you go to sleep. You may be able to do most of it on your bed. Keep your attention on your breath as you move through these postures and movements. Let us know if they help!
Breathe in.
Breathe out. Move between these two postures in time with your breath. Repeat 10 times.
Stay for 5 breaths, or longer if you like.
Breathe in as you move your elbows forward and up, and out as you move them down and back. Moving slowly and smoothly, do this 10 times. Repeat in the other direction.
5 breaths each side. Feel the stretch along your side.
Lean forward over your crossed legs as far as is comfortable. Stay for 5 slow breaths. Cross your legs the other way and repeat.
5 breaths each side.
Lie like this with a pillow or some rolled-up blankets or jumpers under your hips. Relax for 10 slow breaths.
Find a wall you can lie in front of. Get as close to the wall as possible, then put your legs up it, lying back. Stay in this for 30 breaths or longer if you like.
Lie on your bed like this, or with your hands on your belly, and bring attention to your breathing. Count your breaths as they flow in and out of you. When you get to 10 breaths, start again from 1. If you get distracted or lose count, bring your attention back to the breath and start again from 1. Do this for 5 minutes or until you fall asleep.
This breath counting is an effective way of helping you relax and fall asleep, rather than being kept awake by repetitive or worrying thoughts. Even if this doesn’t work, remember that you are still resting and nourish-ing your body and your mind, even though you are awake.
Trouble sleeping is incredibly common, both in prison and on the outside, and can be frustrating and miserable. Luckily, there are steps you can take to help your self drop off. One of the things that people most often say after starting yoga and meditation is that their sleep has improved. Try this routine just before you go to sleep. You may be able to do most of it on your bed. Keep your attention on your breath as you move through these postures and movements. Let us know if they help!
Breathe in.
Breathe out. Move between these two postures in time with your breath. Repeat 10 times.
Stay for 5 breaths, or longer if you like.
Breathe in as you move your elbows forward and up, and out as you move them down and back. Moving slowly and smoothly, do this 10 times. Repeat in the other direction.
5 breaths each side. Feel the stretch along your side.
Lean forward over your crossed legs as far as is comfortable. Stay for 5 slow breaths. Cross your legs the other way and repeat.
5 breaths each side.
Lie like this with a pillow or some rolled-up blankets or jumpers under your hips. Relax for 10 slow breaths.
Find a wall you can lie in front of. Get as close to the wall as possible, then put your legs up it, lying back. Stay in this for 30 breaths or longer if you like.
Lie on your bed like this, or with your hands on your belly, and bring attention to your breathing. Count your breaths as they flow in and out of you. When you get to 10 breaths, start again from 1. If you get distracted or lose count, bring your attention back to the breath and start again from 1. Do this for 5 minutes or until you fall asleep.
This breath counting is an effective way of helping you relax and fall asleep, rather than being kept awake by repetitive or worrying thoughts. Even if this doesn’t work, remember that you are still resting and nourish-ing your body and your mind, even though you are awake.
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