July 7th, 2016
A while back, I learned about a new app called Headspace. It was free. I had committed to practising mindfulness and this app was a great tool to get me started. Headspace provides 10 sessions lasting 10 minutes each. You are introduced to breathing, noticing sensations, accepting and releasing thoughts and, connecting to your inner stillness-the space between the thoughts.
I have struggled to meditate for years. I have these great intentions but it's hard to be undisturbed for ten minutes and I'm never sure if I am doing it right. I don't feel comfortable sitting with my spine straight (like someone is pulling a string from the top of my head). I decided to meditate lying down but I always fell asleep.
Headspace allowed me to devote a small amount of time every day to calming my mind. I wondered if ten minutes would be long enough to make any difference. I started noticing changes from day to day. My mind was more focused and my breath was getting deeper. I could also see a crossover between the acceptance of whatever thoughts and emotions came up during meditation and my general acceptance of things as they were in my regular life.
When the ten day trial was over, I had the option to purchase more sessions. I didn't. What I did was continue to listen to the first ten trial sessions over and over again. You still have access to them and there is no limit to how many times you play them. I don't feel the need to graduate to a more advanced level. Repeating the basics: breathe, notice sounds around you, feel your connection to the chair and the floor, focus on sensations in your body, see the thoughts ebb and flow, let them go, keep breathing are good enough for me.
My eldest daughter has been experiencing more anxiety at bed time. I used to play a hypnosis cd at night with messages of empowerment and self-esteem. She loved listening to the hypnotist and always drifted off within five minutes. We played the cd every night, it got well used and I needed to replace it every year. The last time I contacted the hypnotist for a replacement cd, she didn't respond. My daughter said it was ok. She had outgrown it. She was fine for over a year. Lately, however, she has not been able to drift to sleep on her own. Sometimes I have massage her back or read her inspirational stories. She also just likes to talk about her life. She asks; "Can we talk mama?". I generally say yes unless she has stayed up too late.
A few nights ago, I suggested she listen to Headspace. I have it on my iPhone and I listen to it with headphones before bed. She resisted the idea at first, she said it sounded lame. When I offered to listen to it with her, she decided to give it a try. By the time the ten minutes were up, she had drifted to sleep. I plucked the ear bud out of her ear (I was wearing one and she was wearing the other) and she didn't even wake up. Now she asks for it. She likes how relaxed she feels after only ten minutes. I suspect that she will eventually fall asleep before the ten minutes are up after a week or so. The Headspace man's voice will become a cue for sleep and relaxation.
If you have always wanted to try meditation, give this app a try. It has worked for me and is now helping my ten year old daughter get some rest.
Anne Walsh
www.artnsoul.org
Showing posts with label sleep. Show all posts
Showing posts with label sleep. Show all posts
Thursday, 7 July 2016
Wednesday, 6 July 2016
Dreams
June 6th, 2016
Every night, people all over the world go to sleep. Sleep is meant to help our bodies rest and our brains process the experiences and data we were exposed to each day. For some, sleep is difficult. They try to fall asleep but their mind is too active, they are unable to settle. For others, falling asleep happens easily but they are unable to stay asleep. They may wake up during the night and feel fully awake.
People who have experienced trauma often struggle with sleep. Night time is when they are faced with their worst memories and they do not feel safe. The flashbacks create anticipatory anxiety in the evening as they prepare for bed. Parents often become sleep deprived when their infants wake up often throughout the night. Sleep deprivation is linked to a variety of symptoms from poor concentration and irritability to hallucinations.
Some people don't remember their dreams. This is a shame because our dreams have important messages for us. There are entire dictionaries devoted to dream analysis. Dreamers are encouraged to perceive every character in their dream as an aspect of themselves. What is important is the emotion that is experiences during the dream. Therefore, if the dreamer feels afraid of a character, the question to ask is "What aspect of yourself are you afraid to express?".
Symbolism plays a huge role in dream interpretation. This is similar to my work as an art therapist. Clients can have strong emotional reactions to imagery in their art. Anything is possible in both art and dreams. When you are faced with a challenging situation, it is helpful to write about it before going to bed and asking for an answer to present itself. You can wake up with a solution the next morning as your mind has had the time to work on it overnight.
Dream analysis was an important tool psychoanalysis. It is still a valuable self-help tool. All you need to do is keep a pen and notebook next to your bed. Relax before bed and be clear about your intention to remember your dream. You can even ask a question in your notebook before you go to sleep. As soon as you wake up, write anything you remember in your notebook including storyline, characters, emotions and setting. Are you always in the same environment? Is there a recurring theme? You may recognize loved ones in your dreams and think this is about your relationship with them. However, ask yourself what that loved one represents to you and what emotions your dream interaction triggers in you. This may help you understand your feelings about a suppressed aspect of yourself. The longer you pay attention to your dreams, the more information will be packed into your dreams. If you are willing to document your dreams and do some soul searching, you may be surprised by how valuable this experience can be on your journey into personal growth.
Sweet dreams!
Anne Walsh
www.artnsoul.org
Every night, people all over the world go to sleep. Sleep is meant to help our bodies rest and our brains process the experiences and data we were exposed to each day. For some, sleep is difficult. They try to fall asleep but their mind is too active, they are unable to settle. For others, falling asleep happens easily but they are unable to stay asleep. They may wake up during the night and feel fully awake.
People who have experienced trauma often struggle with sleep. Night time is when they are faced with their worst memories and they do not feel safe. The flashbacks create anticipatory anxiety in the evening as they prepare for bed. Parents often become sleep deprived when their infants wake up often throughout the night. Sleep deprivation is linked to a variety of symptoms from poor concentration and irritability to hallucinations.
Some people don't remember their dreams. This is a shame because our dreams have important messages for us. There are entire dictionaries devoted to dream analysis. Dreamers are encouraged to perceive every character in their dream as an aspect of themselves. What is important is the emotion that is experiences during the dream. Therefore, if the dreamer feels afraid of a character, the question to ask is "What aspect of yourself are you afraid to express?".
Symbolism plays a huge role in dream interpretation. This is similar to my work as an art therapist. Clients can have strong emotional reactions to imagery in their art. Anything is possible in both art and dreams. When you are faced with a challenging situation, it is helpful to write about it before going to bed and asking for an answer to present itself. You can wake up with a solution the next morning as your mind has had the time to work on it overnight.
Dream analysis was an important tool psychoanalysis. It is still a valuable self-help tool. All you need to do is keep a pen and notebook next to your bed. Relax before bed and be clear about your intention to remember your dream. You can even ask a question in your notebook before you go to sleep. As soon as you wake up, write anything you remember in your notebook including storyline, characters, emotions and setting. Are you always in the same environment? Is there a recurring theme? You may recognize loved ones in your dreams and think this is about your relationship with them. However, ask yourself what that loved one represents to you and what emotions your dream interaction triggers in you. This may help you understand your feelings about a suppressed aspect of yourself. The longer you pay attention to your dreams, the more information will be packed into your dreams. If you are willing to document your dreams and do some soul searching, you may be surprised by how valuable this experience can be on your journey into personal growth.
Sweet dreams!
Anne Walsh
www.artnsoul.org
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