a tickle of words to create smiles

Posts tagged ‘Meditation’

The Gift of a Good Sleep…Tips

Sleep deprivation is NOT RECOMMENDED. So, why do we keep doing it! Give yourself the gift of a good night’s sleep. You will be more productive, healthier and happier because of it. Sleep is necessary for your body and spirit to rejuvenate, heal and work out daily concerns through dreaming. You can chase the blues or listlessness away just by going to sleep 30 minutes earlier for a week.

These good habits will ensure a good sleep:

  • Exercise most days, even if it is just to take a walk.
  • No caffeine 4 to 5 hours before your bedtime.
  • An hour before bedtime, avoid any work that requires concerted thinking like crossword puzzles or analyzing an article. Meditative, repetitive activities such as addressing envelopes, doodling or crocheting are fine.
  • Adjust your bedroom temperature to be slightly chilly.
  • Keep your bedroom dark. It has been reported in research studies that even the light from a digital alarm clock can disrupt a sleep cycle.
  • Keep your bedroom as neat as possible to eliminate having to fight chaos to get to bed.

If you are having trouble getting to sleep here are ten foods that can help:

  1. Almonds
  2. Chamomile Tea
  3. Miso Soup
  4. Banana
  5. Dairy regular or fat-free (Yogurt, Milk, Cheese)
  6. Oatmeal
  7. Hard-Cooked Eggs
  8. Edamame
  9. Cherries
  10. Cereal (low sugar, whole-grain)

Here are some other tips to help you get drowsy:

  • Breathe deeply and slowly…in through your nose and out through your mouth clearing any thoughts visualizing something calm like a pristine lake.
  • If your mind is cluttered with thoughts and concerns, write down what is on your mind…maybe into a journal.
  • Pamper yourself with lotion; if it is lavender or vanilla scented, that is even better.
  • If your feet are cold, put on socks.
  • Wiggle and stretch your toes several times.
  • Stretch your whole body.
  • Yawn.
  • Use aromatherapy. Lavender, Chamomile, Jasmine or Vanilla are great scents to use.

Here are 7 tips from the Mayo Clinic:

  1. Stick to a sleep schedule. Get to bed and rise at the same time everyday, even on weekends.
  2. Pay attention to what you eat and drink. Don’t go to bed hungry or stuffed as the discomfort will interfere with sleep. Be mindful of the fluids you consume before bedtime; and, avoid caffeine, nicotine, and/or alcohol.
  3. Create a bedtime ritual. Do the same things each night to tell your body it’s time to wind down, which might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Avoid television watching or the use of other electronic devices before bedtime because it can interfere with sleep.
  4. Get comfortable. Cool, dark, and quiet rooms are best. Make certain that your mattress and pillows are comfortable; and you have enough room if you share your bed with a partner. If you have pets or children, set limits on how often they sleep with you.
  5. Limit daytime naps. Long daytime naps can interfere with nighttime sleep. If you need daytime sleep as part of your work routine, make sure the room is dark and sleep is uninterrupted.
  6. Include physical activity in your daily routine, early in the day. Do not do physical exercise 2 to 3 hours before bedtime.
  7. Manage stress. Meditate. Organize. Write in a journal as you need.

Here are a few more great sites to go to for more sleep tips.

SleepFoundation.org: HEALTHY SLEEP TIPS



Sweet dreams!!!


Inspiration. Feel your way and move into your inspiration.

Inspiration is an internal movement or feeling that drives people to do something of significance. It is a positive emotional state that gets people going because their hearts are in a happy stir. This is what gets a person to act on whatever their dream or goal may be. Inspiration can come from God, nature, meditating, people, events, music, movies, art, education… inspiration can come from anything especially if it something new to them.

Nature is one of the best sources of inspiration as everything in nature is balanced so beautifully. The cycle of life and the movement of energy in nature is wonderfully orchestrated, twenty-four hours a day, seven days a week. Energy flows from the nutrients of the soil into the roots of plants and into the systems of animals. As animals pass waste (through their systems) or die, their wastes are broken down by bacteria back to the nutrients that are then returned to the soil.

Standing in the midst of such bustling activity is truly inspirational. As we approach the vernal equinox you can see evidences of spring awakenings as the apical meristems bud forward on every tree and shrub. The songbirds are returning and are starting to nest. The weather is getting warmer, the days are getting longer and so the inspiration flows.

Meditating and simply sitting in quiet can bring inspiration. After one is able to quiet his or her mind, then true inspiration from one’s inner wisdom will rise. For many, sitting in silence and allowing the mind to quiet down is quite a challenge. Soft, instrumental meditative music can be helpful, as one sits in a comfortable position and breathes deeply.

If there is too much noise in your head, a great activity to do first is to write all the thoughts that are floating around in your mind. You can also doodle these thoughts until you feel your mind grow quiet. Then, try meditating again. Another good way to meditate is to repeat one word or a sound in your mind or aloud softly, like “breathe” or “ohm”. There is not one absolute way to meditate; simply do what is best for you to get you into a quiet space. Sitting out in nature also helps many people to get to a quiet place in their mind so they can mediate and become inspired.

Conversations with others can equally be stimulating and inspirational. These conversations can be with like-minded people or with completely polar opposites, where there may be some debate. A person can gain perspective that way, even is he or she does not agree on an issue or topic. Brainstorming with others, especially where there is an intention or goal in mind, can be a very good source of inspiration and shift a person to act.

Inspiration can come from all forms or genres of music, art, movies and events. There are multiple sources of inspiration as long as you are open to them. Try doing something different and new like: a new beverage or food, a new activity or visit a new shop or café. Strike up a conversation with someone new. What is something you have wanted to try or do? What is stopping you to just try it? See if that inspires you. Some good questions to ask yourself are: What would I do if I had all the courage in the world? Who would I like to emulate and why? What would they do? What do I feel most passionate about? What brings a burning desire in my heart? What fires me up? What is my source of inspiration? Feel your way and flow into your inspiration.

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