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Quality sleep intentions
Dr. Susan E. Brown

Positive intention for getting to sleep and staying asleep

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Science has shown that sleep plays a critical role in bone health. However, from my patients’ experiences — as well as a few nights spent tossing and turning myself — I’ve also learned that getting a good night’s sleep may be easier said than done for many of us.

View of a retired senior woman sleeping in bed

When we’ve been having trouble sleeping night after night, it becomes a habit to crawl into bed every night already stressed that we won’t be able to fall asleep.

Unfortunately, while this worry is understandable, it may be the very stress that is keeping us awake. That’s because sustained stress increases cortisol levels, which in turn tell our bodies to stay alert — and awake.

One of the first ideas I introduce to my patients who have trouble sleeping is the idea of developing a focused, positive intention to sleep soundly through the night.

Here are some ways to do so

  • Visualize sleeping through the night and waking up refreshed in the morning.
  • As you lie down, become aware of the relaxing sensation of your bed, sheets, and pillows — notice how good they feel and take a deep stretch. On cold winter nights I love getting into a warm bed, so I heat it up with an electric blanket (unplugging before I get in). I take time to appreciate the warmth and I bask in a feeling of well being.
  • Take calming breaths deep into the belly and intentionally let go of any thoughts or worries. Imagine them floating off into space and know they’ll be fine for the night to be picked up tomorrow — if you choose.
  • Uncover hidden stimulants. Most women with sleep issues are already avoiding coffee and chocolate because of the caffeine content. These women would also do well to pay close attention to reducing intake of decaffeinated coffee and tea, mate, coffee-flavored ice cream and yogurt, and some sodas — all of which may contain enough caffeine to disturb sleep.
  • Watching TV or reading horror or high-intensity novels right before bed can also be agitating and interfere with sleep.

Positive intentions for sleep can begin well before bedtime. I have recently begun studying with a Qi gong master to learn how practicing mindfulness can help normalize our body rhythms, as well as clear and calm the mind throughout the day.

I also set aside the half hour before climbing into bed for relaxing activities. Some of us need as little as 15 minutes to wind down, while others benefit from up to an hour of rest/relaxation time, for activities such as a hot bath or meditation. And what is considered relaxing can be different for each one of us — so take some time to find what works best for you.

Emotional detox
Dr. Susan E. Brown

My favorite detox techniques—for the mind

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In a recent blog post, I introduced you to some of my favorite detoxification techniques for the body.

I also pay careful attention to emotional detox. Over the years I have come to terms with anxiety and worry and generally unhealthy feelings. Rather than this being an academic interest, my coming to terms is because I was a born “worry wart,” to use my mother’s phrase, and it took some undoing to overcome this pattern of being.

3 approaches for emotional detox

While my path to freedom took many twists and turns, in the end three approaches worked for me:

  1. One was classical homeopathy, as prescribed by an expert classical homeopath — the doctor found the correct remedy and the anxiety was gone.
  2. Another is a series of Korean Qi Gong breathing and movement exercises which, after three days of one hour sessions each, always bring me a feeling of well-being for no reason. (By the way, I have learned that a feeling of well-being for no good reason is the soundest and most blessed of all feelings of well-being).
  3. The third technique concerns the recognition that “What we put our attention on grows stronger in our life.” Intellectually I know that if I put attention on what I don’t want (worry); I will attract more of it. My antidote is to make a clear list of what I do want, carry that list around, and give attention to those things, while setting aside — that is releasing — worries and concerns I do not want to amplify.

Techniques to quiet my turbulent mind

The mind is like a monkey that jumps from branch to branch — all wisdom-driven cultures hold quieting the mind as a pathway to internal peace. My mind is as much a monkey as the best of them, so I have come to incorporate many practices for purifying and calming the mind. Here are a few:

  • Meditation: I sit quietly, releasing thoughts and resistance for 15-20 minutes twice a day.
  • Breathing exercises: When stressed or worried, I try to remember to stop, sit back, and take a few deeps breaths. I have come to realize the mind can’t do two things at once, so if I am paying attention to my breathing, I cannot worry at the same time.
  • Being out in nature: Spending a bit of quiet time out in nature really helps to slow down and calm my mind. I try to do this daily — even if for only 10 minutes. I move my attention to the colors, forms, and beauty around me, and, when I remember, I make a silent list of gratitudes.

Finally, I do believe in the attention to spirit for both detox and quieting of the mind. We are spiritual beings with an occasional human existence, and frequently I deliberately detox worry, fear, and sadness with uplifting thoughts from the wisdom of the ages and from current teachers of Spirit. There are so many to choose from. I am sure you have your favorites — go back to them often.