Massage the solar plexus de-stress
The solar plexus is located in the abdomen, between the sternum and the navel. This is where the feeling of a “ball” (or knot) arises which oppresses us in moments of stress. It is therefore necessary to unblock this area to find a better sleep. Massage your solar plexus with your hand in small clockwise circles. Imagine under your hand, always placed on the solar plexus, a golden yellow sunflower flower which opens with each inspiration, letting the stress and worries of the day. The secret of sleep is in inner calm. This breathing movement combined with the self-massage of the plexus helps to release tension in the stomach and recover energy.
Taking a flash nap allows you to recover
When you haven’t slept enough, you can compensate during the day with a 3-minute nap which will allow you to recover quickly. It is practiced sitting or lying down. Take off your shoes if possible and adopt a position that allows you to relax your back, neck and limbs. Close your eyes to immerse yourself, exhale slowly, yawn at will. Then release and mentally visualize all parts of your body. Imagine a small ray of sunshine landing on you. Feel your body gradually becoming hot and heavy. Let pleasant images and colors come. Eyelids closed, circle your eyes back and forth. Then let them reopen naturally.
Read also: the benefits of a nap
Practicing relaxed nose breathing
Exams to prepare, work overload, bedtimes at variable times… It’s not always easy to get to sleep. This nasal breathing exercise that relaxes the body and stomach will help. Explanation : the nose is linked to the digestive system.
Close your left nostril with your index finger and through the right nostril inhale fresh air. Then close your right nostril and exhale the warm air through the left nostril.
Repeat 10 times, then relax all the muscles of the body. This exercise provides a double thermal sensation that leads to greater relaxation. Try it, you will see how easily you will fall into the arms of Morpheus!
Visualizing a happy memory is comforting
Disturbed by the flow of your thoughts, you can’t get to sleep and you turn in all directions… Lie down on your back first. Imagine that a current of relaxation passes through your body from head to toe… Feel how warm and soothing it is… Take awareness of the different points of support of your body which are in contact with the sheets. Feel them sag on the mattress. Focus on your breathing, inhale through your nose, exhale slowly and deeply through your mouth. Remember a happy circumstance in your life: holidays, personal success, performance… Immerse yourself in the pleasant sensations that this episode of your life gave you, find the people who surrounded you, the sounds, the smells, the colors … See how sure you were of yourself, confident, in tune and in harmony with your environment… Relive this moment intensely, as if it were taking place here and now. Let yourself be carried away by these intoxicating sensations: they will gently lead you to the land of your dreams…
Read also
Anti-stress: neck and shoulder self-massages
Relaxation: 4 express self-massages
Anti-stress: facial self-massage that feels good
Appointment with Carole Serrat, sophrologist at the Lilas maternity ward and at the Clinique de la Muette (Paris), on caroleserrat.com and #caroleserrat.com
