Massaging the distressing solar plexus
The solar plexus is located in the abdomen, between the breastbone and the navel. It is at this place that the sensation of “ball” (or knot) is born which oppresses us in the moments of stress. It is therefore necessary to unblock this area to find better sleep. Massage your solar plexus with your hand, making small clockwise circles. Imagine under your hand, still placed on the solar plexus, a golden yellow sunflower flower that opens with each inhalation, letting the stress and the worries of the day. The secret to sleep is in inner calm. This respiratory movement combined with the self-massage of the plexus allows you to release the tensions in the belly and to recover energy.
Taking a flash nap helps you recover
When you haven’t had enough sleep, you can compensate for the day with a 3-minute nap that will allow you to recover quickly. It is practiced sitting or lying down. Remove your shoes if possible and adopt a position that allows you to relax your back, neck and limbs. Close your eyes to submerge yourself, exhale slowly, yawn at will. Then release and mentally visualize all parts of your body. Imagine a small ray of sun landing on you. Feel your body gradually becoming warm and heavy. Let come nice pictures and colors. Eyelids closed, make circles with the eyes, back and forth. Then let them reopen naturally.
Read also: the benefits of a nap
Practice relaxed nasal breathing
Examinations to prepare, overload of work, variable hours of bedtime … It is not always easy to find sleep. This nasal breathing exercise that relaxes the body and the 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 breathe out warm air through your left nostril.
Repeat 10 times, then relax all the muscles in the body. This exercise provides a double thermal sensation which leads to greater relaxation. Try it, you will see how easily you will fall into the arms of Morpheus!
Visualizing a happy memory comforts
Disturbed by the flow of your thoughts, you can’t get to sleep and you turn all over the place … Lie on your back first Imagine a relaxing current flowing through your body from head to toe … Feel how warm and soothing … Take awareness of the different points of support of your body which are in contact with the sheets. Feel them sag on the mattress. Concentrate on your breathing, inhale through your nose, exhale slowly and deeply through your mouth. Remember a happy circumstance in your life: vacation, personal success, performance … Soak up the pleasant sensations that this episode of your life gave you, rediscover the people around you, the sounds, the smells, the colors … See how sure of yourself, confident, in tune and in harmony with your surroundings … Relive this moment intensely, as if it were happening here and now. Let yourself be carried away by these intoxicating sensations: they will lead you gently to the land of your dreams …
Read also
Anti-stress: self-massages of the neck and shoulders
Relaxation: 4 express self-massages
Anti-stress: the self-massage of the face that feels good
Meeting with Carole Serrat, sophrologist at the Lilas maternity hospital and at the Muette clinic (Paris), on caroleserrat.com and # caroleserrat.com
