Let's start with what a good night's sleep is...
When your brain frequency has changed from a higher peaky rhythmic state to a calm long rolling swell, the dream state. As you calm your mind, your thoughts your bodies worries from the past go away and you become fully present and slip into unconsciousness.
I have created sleep improvement exercises, like with any exercise the more you practice it the more affective it becomes in accomplishing the goal you are trying to achieve. The Goal/Intension... to drop your brain frequency into (theta and Delta) calm long rolling electromagnetic waves at a given time (say by 9 or 10p most nights) and give yourself an 8 to 9 hour window to heal and recharge. Happy, joyful, relaxed with your heart at peace are some of the uplifting emotions you can choose to take over your thinking as you leave your mind behind. Aim not to eat or drink after 6 or 7p, letting your brain take a break from running the digestive-elimination system for half the night.
Sleep Improvement Exercises, what are they?? Let's get started. ( in-office classes are given, to learn and practice - check Events tab )
1. Improve your cerebral spinal fluid flow (CSF) - Nutrients in Waste product out, to ease the electro-chemical activity and support the healing of your brain, spinal cord, and peripheral nerves. This exercise involves Breathing In while tightening your perineum, lower then upper abdominal muscles. This accelerates the cerebral spinal fluid charged molecules up the spine to the brain creating coherence.
2. Improve the elimination of toxins in your blood when Breathing Out to make room for your cells to receive the purest form of life giving energy.
3. Elongate/lengthen your body to to create a clear healthy path of lymph, blood, nerve and CSF flow through all your vessels down to to the tiniest.
Kick your heels out - to ease the heart's demand by improving circulation to the lower extremities, restore lower extremity and pelvic righting reflexes.
Spartacus Chest Lift - put your back posture in a position (thoracolumbar erector spinae muscle contraction) in which your diaphragm muscle can relax and contract through it's full range of motion to empty the lungs of carbon dioxide (empty your lung first before you breath in) and pull fresh oxygen in as it's contraction facilitates the utter like pumping of the CSF. Restores lumbosacral and thoracolumbar righting reflexes and center lumbar lordosis for maximum lower back muscle relaxation.
Crack the walnut - Release a great deal of tension in your upper back by squeezing your rhomboid muscles, bringing your shoulder blades together freeing the tension in the levator scapulae, taking the pull off of the neck. Putting the shoulder girdle back so the glenohumeral tendons can sit centered in their tracks for proper function, maximum healing and reduced risk of shoulder joint injury.
Chin up, head back - Releasing the tension at the base of the skull. Restoring the cervical righting reflex and centralizing the cervical lordosis and opening fluid flow in and out of the skull.
For more details and training - sign up and come to a sleep improvement in-office workshop (no charge), or ask Dr. Hall to review with you at your next appointment. Check Events calendar above or text Dr. Hall 310 924 2762.
Science of Spontaneous Healing:
Actively seek out other approaches to healing, personally invested.
Our thoughts and emotions have both instant and long-lasting effects on all our biological systems: nervous, endocrine, immune.
Intensive meditation
Dedicated yoga practice
Journaling
Intentional gratitude
Mental imaging
Cognitive monitoring
Relaxation activities
Willing to radically change habits, routines, and even the larger scaffolding of your life.
Finding Alpha
A - meditations
Begin your day with an acute sense of purpose, a smile to start, as the light fills your being with an open heart. Trust there is reason for all that you do, be assured that all feelings come from true you. Breath deeply as your body awakes, relax again your body as you begin to meditate. Capture a reason for all that you do, become fully present, in only nature knows how. Fasten your seatbelt, you go for a ride, into the heavens with gigantic leaps and strides. Finding Alpha, we have begun our day, surfing, skiing running we begin to play. Work that awaits us is only a part of all that is open to our self-loving heart. Choose what you do when out of your mind, that’s where you find nature, the purpose of the most pure kind. Laugh as go into a world filled with love, you are the creator of all that is good. Morning Meditation
Body feels great, relaxed energy, mind at peace. Appreciating my life as thoughts of happy memories flow. Life is good, beyond amazing and only getting better. Cumulative joy. Evening Meditation
Relax your Body, Mind and Soul
Love & Understanding
Kindness
Joy
Peace
Silence
Happiness
Trust
Wisdom
Fun
no time
no environment
no body
go back into your dreams
sweet dreams
go back into your relaxed body
every breath out relax your shoulders, neck and digestion
smile and grow young
dance to lift your spirit
cry with the joy of blessed friendship
laugh from the guts and feel your digestion improve
yawn and your heart will calm
write fair words and your soul will heal
always trust and you will have no regrets
humble and the light will come to you
spirit is with you always
A – written during morning meditation
- And the people stayed home. And read books, and listened, and rested, and exercised, and made art, and played games, and learned new ways of being, and were still. And listened more deeply. Some meditated, some prayed, some danced. Some met their shadows. And the people began to think differently. And the people healed. And, in the absence of people living in ignorant, dangerous, mindless, and heartless ways, the earth began to heal. And when the danger passed, and the people joined together again, they grieved their losses, and made new choices, and dreamed new images, and created new ways to live and heal the earth fully, as they had been healed.