Writing this blog can have some interesting results.
You will notice that occasionally I'll toss into the mix, a thought or two about a product or tool that helps me in life.
Months ago I wrote about one of these. Jane and I are cat owners, or rather, the cats own us, something like Rick Rankin and his wife, who are loyal servants to their to their Shelty Collies.
I am the assigned pooper scooper, -yes my lot in life. As such I am always looking for systems that will make this task easier. A while back, I wrote about the LitterLockerII system which has made this task far easier and even pleseant!
As a result of that entry, one of my regular readers sent an e-mail asking for more about this product and as a concequence, we developed a correspondance, which led to another blog point.
One of the interesting things about corresponding is that I also find out about patterns of existence that tend to affect many of us at one time or another. In this case, the person keeps late hours due to insomnia.
Insominia can be a blessing or a curse, depending upon what you do with the quiet time. Back when I was afflicted with this condition, I found it great for writing yet beneath my writing effort was the constant yearning for blessed deep sleep.
Every night -for the most part, -even these days, I wake at around 3:45AM or 4:00AM. And I know why. I have a tendancey for nibbling things as I watch TV before I go to bed. As a consequence, there is a point in the digestive cycle which I later become aware of if I am lying down. This awareness gradaully pulls me out of REM sleep to 'light-just-beneath-the-surface' sleep and then I become totally awake and irritated.
I found an effective way to get back into the 'deep sleep' without taking prescribed pills and potions and also without staying up for two or three hours. Instead I get up for twenty minutes only and then get back into bed for a nice deep sleep.
One of the things I have maintained since the age of 18 is the practice of YOGA. From that practice I have selected 7 or 8 simple stretches that when employed with good breathing, will send me right back to sleep. They also do more than that, but the focus of this entry is to provide a solution that works (for me) to get a very heavy and satisfying sleep. I do not say it is guaranteed to work for you, but, -hey- you never know.
So, when I am rudely forced awake by a light internal itch in my intestines, I get up and walk down the hall to the living room so as not to wake anyone else. I unroll my mat and then begin. NEVER RUSH...
(And PLEASE PLEASE check with your Doctor before you try these)
(Position Stretch) PS1.
start/ Kneel on all fours, arms straight and shoulder width apart, keeping the back parallel to the floor, knees apart, directly under the hips, neck relaxed and face toward the floor.
next/ Slowly gently lower elbows as if bowing on your knees, but lift chin and head. Feel the slight tug stretch of the lower back and gently breathe in; -feel the air fill the bottom of the lungs and allow the filling to continue inflating to the the top of the lungs. Take your time. Do not
over-do it. Just enjoy the feel of the filling. Think "fresh air in".
next/ As you slowly allow the used air and toxins to flow gently out through your nostrils, straighten your elbows, gently lower your head so you are looking at your knees as you push your back arched upward in a cat stretch. Hold it there for a while; feel the stretch through the fiber, muscle and tissue as you complete the exhalation. Once the air has left the lower and upper chambers of your lungs begin to slowly breathe in again as you go back into the first position lowering your elbows. Think of the body as housing your own spark of divinity.
Repeat the sequence four or five times.
-------------------
PS2
Lie on your stomach. Face to the mat. (I use a mat since I don't want to breathe in any dust from the floor. I'm allergic to dust mites.)
Rest your hands flat down beside your shoulders, elbows aimed to the rear as if ready to push up.
Tops of feet flat on floor with toes pointing back.
Now, breathing gently into the bottom of the lungs, lift your chin and head slowly without strain, looking up and out to the wall where it joins the ceiling. Slowly push up the upper body with your hands, keeping your wrists and fore-arms on the floor providing support. Hold the breath for a second and feel the gentle pull on the small of the back. Hold this for a moment or two and then gently bring yourself face down again.
For those with good strong flexible backs, you may now do this again but instead of leaving the wrists and for-arms on the floor, push the upper body up and extend the arms so that they push the shoulders straight up off the floor and you are supported by your hands. Breathe deeply filling the lungs slowly and hold at the top of the position. Let the air out slowly and come back down. Rest for a few moments.
-------------------
PS3
Lie on you back.
Raise the arms over your head and reach as far back as you can without straining.
With you toes pointed up, jutt out your heels and have them also reach out as far as they can without straining.
While in this position, with one hand reach a little further while the heel on the same side should do the sam. Then change and allow the hand and heel on the other side to do the same. Do not strain, just slwoly do this and consciously enjoy the stretch.
Just do this for perhaps 4 - 6 deep breaths. Remember when breathing, to inhale slowly allowing the bottoms of your lungs to fill through to the top slowly. Try hold the breath for a few seconds once the lungs are full and then holding them empty for a few seconds before pulling in new air.
---------------
PS4
While still in the 'arms-outstretched' mode on your back, slowly raise up to sitting position with your arms now raised in the air to the ceiling.
Pause for a moment and think about bringing the arms and hands slowly down to grab hold of your ankles or calves - which ever is more comfortable, and in the same motion, allow your upper back and head to lower gently to face your thighs.
Pull gently with you hands so you attempt to bring your face and chest right down to the knees.
The challenge will be to try to keep the backs of the knees on the floor and legs straight without bending upward. Perfecting this comes with time, so don't be over ambitious. The key is to just do the stretch as best as possible.
Hold the position for a deep in and out breath. Allow your head to come up for a second and then pull yourself gently back down into the stretch and breath all the way in and fill up and out in same fashion. Let your head and chest come up again half way to sitting position. You'll find that there is some strain if you are not used to this, but pull yourself face down again to the knees.
When I do this stretch, I can actually feel and hear a small "crick" in the 'small' of my back, as if my back has been accumlating tension all day and storing it in the muscles and tendens along my spine and this suddenly releases the tension.
--------------------------
PS5
Come up into sitting position, back straight, top back of the head pulling skyward, legs out in front un-bent.
Lift the left leg over the right leg and plant the left foot on the floor toes aimed to the front.
With your right hand, reach over and gently hold of the back of the calf on your left leg.
To make this easier, with your left hand, reach back and supoort yourself by pressing the floor. You should now be facing your left and feeling the stretch of this 'twist' on your upper body.
Hold this for one or two deep full and slow breaths.
Now bring yourself back to the start, sitting with legs on the floor, face forward, back staight.
Now we equalize and bring the right foot over the left knee and plant the fight foot on the floor , toes pointed forward.
With your left hand, reach over and beside the right knee to hold the calf of the right leg.
With right hand, reach way back and and support yourself holding the floor. You should be faced to the the right in 'twist' position. Breathe deeply once or twice and then let go bringing yourself back to sitting position.
Breathe easy and deeply once or twice.
------------------------------------------
PS6
Now we are coming close to the end of the sequence, things get really easy.
Turn over again.
This time keeping your head,neck and trunk straight up, sit gently in kneeling position with the top of your feet on the floor, buttucks resting on the backs of your heels.
Next/ Bending from the hips, bring your face gently forward and down in front of your knees until the stomach and chest rest on the thighs and the forehead touches the floor in front of the knees as you exhale.As the body bends, slide the hands back. Relax the arms, tops resting on the floor on both sides, palms face up to the ceiling and fingers pointing behind. Do not lift the thighs or buttocks off the legs. Keep the arms close to the body. If you have a heavy frame, you can spread your knees spread apart a bit. If you feel some discomfort you might want to extend the arms above the head -shoulder width apart. If so, keep the plms on the floor and arms straight.
This is called the child pose. It is quite relaxing. Just stay in this position for a little (1-2 minutes) while enjoying your soft slow breathing. Definitely do not go beyond 5 minutes as it reduces circulation in the legs.
When you come out of this position inhale deeply as you come back to kneeling position.
----------------------
PS7
This is the final stretch position before going back to bed.
Lie face down once again with you hands face down beside your shoulders as if getting ready to do a 'push-up'. Keep the legs together and straight and relaxed.
Just think about what will come next... think about pushing up with the hands and arms and shoulders as you keep the head down, your feet curl under to eventually standing flat as you will lift your bum way up to be the highest point as you end up having your arms, shoulders and hands pushing up and stretching -supporting. Your backside will be the top of an upside-down 'V'. OK you have thought about it...
So- begin by pressing the feet to the floor so that the toes point forward to ward the hands. Straighten the arms pushing the buttocks high in the air. Bring the head between the arms and try to press the heels to the floor. To get the best inverted 'V' position you may have to walk your your hands back a little. Breathe deep and slow. There will be positive stress in this stretch, but just sustain the position for as long as you can without hurting yourself. It gets easier the more you do it in subsequent sessions..
In North American Yoga terminology, this pose is called the 'Downward Dog' or 'Downward Facing Dog'.
------------
Now the crowning part of the process.
Go back to bed.
Since I sleep on my side and stomach, I get back to that position.
Now, inhale slow and deep filling from the bottom of the lungs to the top.
Slowly -very slowly, let the air gradually empty, so the lungs are completely out of air. You'll actually feel your diaphragm. Breathe in deeply and slowly filling up again and repeat the emptying process allowing the impurities from your bloodstream to come out.
I do this 'diaphragmatic breathing' sequence perhaps five or six times, then allow myself to breathe normally. I just think about the deep cleansing breaths only, that is my only focus -nothing else. This is important. And then the normal slow relaxed breathing.
Then I am gone,- to the depths of the deep sleep pool.
(Again Please check with your doctor before you try any of these as your particular condition may not take so kindly to this!)
next/ As you slowly allow the used air and toxins to flow gently out through your nostrils, straighten your elbows, gently lower your head so you are looking at your knees as you push your back arched upward in a cat stretch. Hold it there for a while; feel the stretch through the fiber, muscle and tissue as you complete the exhalation. Once the air has left the lower and upper chambers of your lungs begin to slowly breathe in again as you go back into the first position lowering your elbows. Think of the body as housing your own spark of divinity.
Repeat the sequence four or five times.
-------------------
PS2
Lie on your stomach. Face to the mat. (I use a mat since I don't want to breathe in any dust from the floor. I'm allergic to dust mites.)
Rest your hands flat down beside your shoulders, elbows aimed to the rear as if ready to push up.
Tops of feet flat on floor with toes pointing back.
Now, breathing gently into the bottom of the lungs, lift your chin and head slowly without strain, looking up and out to the wall where it joins the ceiling. Slowly push up the upper body with your hands, keeping your wrists and fore-arms on the floor providing support. Hold the breath for a second and feel the gentle pull on the small of the back. Hold this for a moment or two and then gently bring yourself face down again.
For those with good strong flexible backs, you may now do this again but instead of leaving the wrists and for-arms on the floor, push the upper body up and extend the arms so that they push the shoulders straight up off the floor and you are supported by your hands. Breathe deeply filling the lungs slowly and hold at the top of the position. Let the air out slowly and come back down. Rest for a few moments.
-------------------
PS3
Lie on you back.
Raise the arms over your head and reach as far back as you can without straining.
With you toes pointed up, jutt out your heels and have them also reach out as far as they can without straining.
While in this position, with one hand reach a little further while the heel on the same side should do the sam. Then change and allow the hand and heel on the other side to do the same. Do not strain, just slwoly do this and consciously enjoy the stretch.
Just do this for perhaps 4 - 6 deep breaths. Remember when breathing, to inhale slowly allowing the bottoms of your lungs to fill through to the top slowly. Try hold the breath for a few seconds once the lungs are full and then holding them empty for a few seconds before pulling in new air.
---------------
PS4
While still in the 'arms-outstretched' mode on your back, slowly raise up to sitting position with your arms now raised in the air to the ceiling.
Pause for a moment and think about bringing the arms and hands slowly down to grab hold of your ankles or calves - which ever is more comfortable, and in the same motion, allow your upper back and head to lower gently to face your thighs.
Pull gently with you hands so you attempt to bring your face and chest right down to the knees.
The challenge will be to try to keep the backs of the knees on the floor and legs straight without bending upward. Perfecting this comes with time, so don't be over ambitious. The key is to just do the stretch as best as possible.
Hold the position for a deep in and out breath. Allow your head to come up for a second and then pull yourself gently back down into the stretch and breath all the way in and fill up and out in same fashion. Let your head and chest come up again half way to sitting position. You'll find that there is some strain if you are not used to this, but pull yourself face down again to the knees.
When I do this stretch, I can actually feel and hear a small "crick" in the 'small' of my back, as if my back has been accumlating tension all day and storing it in the muscles and tendens along my spine and this suddenly releases the tension.
--------------------------
PS5
Come up into sitting position, back straight, top back of the head pulling skyward, legs out in front un-bent.
Lift the left leg over the right leg and plant the left foot on the floor toes aimed to the front.
With your right hand, reach over and gently hold of the back of the calf on your left leg.
To make this easier, with your left hand, reach back and supoort yourself by pressing the floor. You should now be facing your left and feeling the stretch of this 'twist' on your upper body.
Hold this for one or two deep full and slow breaths.
Now bring yourself back to the start, sitting with legs on the floor, face forward, back staight.
Now we equalize and bring the right foot over the left knee and plant the fight foot on the floor , toes pointed forward.
With your left hand, reach over and beside the right knee to hold the calf of the right leg.
With right hand, reach way back and and support yourself holding the floor. You should be faced to the the right in 'twist' position. Breathe deeply once or twice and then let go bringing yourself back to sitting position.
Breathe easy and deeply once or twice.
------------------------------------------
PS6
Now we are coming close to the end of the sequence, things get really easy.
Turn over again.
This time keeping your head,neck and trunk straight up, sit gently in kneeling position with the top of your feet on the floor, buttucks resting on the backs of your heels.
Next/ Bending from the hips, bring your face gently forward and down in front of your knees until the stomach and chest rest on the thighs and the forehead touches the floor in front of the knees as you exhale.As the body bends, slide the hands back. Relax the arms, tops resting on the floor on both sides, palms face up to the ceiling and fingers pointing behind. Do not lift the thighs or buttocks off the legs. Keep the arms close to the body. If you have a heavy frame, you can spread your knees spread apart a bit. If you feel some discomfort you might want to extend the arms above the head -shoulder width apart. If so, keep the plms on the floor and arms straight.
This is called the child pose. It is quite relaxing. Just stay in this position for a little (1-2 minutes) while enjoying your soft slow breathing. Definitely do not go beyond 5 minutes as it reduces circulation in the legs.
When you come out of this position inhale deeply as you come back to kneeling position.
----------------------
PS7
This is the final stretch position before going back to bed.
Lie face down once again with you hands face down beside your shoulders as if getting ready to do a 'push-up'. Keep the legs together and straight and relaxed.
Just think about what will come next... think about pushing up with the hands and arms and shoulders as you keep the head down, your feet curl under to eventually standing flat as you will lift your bum way up to be the highest point as you end up having your arms, shoulders and hands pushing up and stretching -supporting. Your backside will be the top of an upside-down 'V'. OK you have thought about it...
So- begin by pressing the feet to the floor so that the toes point forward to ward the hands. Straighten the arms pushing the buttocks high in the air. Bring the head between the arms and try to press the heels to the floor. To get the best inverted 'V' position you may have to walk your your hands back a little. Breathe deep and slow. There will be positive stress in this stretch, but just sustain the position for as long as you can without hurting yourself. It gets easier the more you do it in subsequent sessions..
In North American Yoga terminology, this pose is called the 'Downward Dog' or 'Downward Facing Dog'.
------------
Now the crowning part of the process.
Go back to bed.
Since I sleep on my side and stomach, I get back to that position.
Now, inhale slow and deep filling from the bottom of the lungs to the top.
Slowly -very slowly, let the air gradually empty, so the lungs are completely out of air. You'll actually feel your diaphragm. Breathe in deeply and slowly filling up again and repeat the emptying process allowing the impurities from your bloodstream to come out.
I do this 'diaphragmatic breathing' sequence perhaps five or six times, then allow myself to breathe normally. I just think about the deep cleansing breaths only, that is my only focus -nothing else. This is important. And then the normal slow relaxed breathing.
Then I am gone,- to the depths of the deep sleep pool.
(Again Please check with your doctor before you try any of these as your particular condition may not take so kindly to this!)
If you are interested in an audio of this you can record your own voice softly with soft back-ground music, or if you wish, send me an e-mail and we can discuss my sending you a recording of my voice doing the same. There will be a modest cost though for mailing etc. On mine will be some modest back-ground of the theory and practice of these forms as well as some of the other benefits derived from these and other positions.
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