Techniques for clearing the mind

[Lemmonie]

Hi y'all.

Anyone got any good tops or techniques for clearing your mind?

I've had a couple of occasions now where i've gone to bed and fallen asleep quite easily but then wake up at stupit O'clock thinking about a couple of random issues that during the day dont bother me and i dont worry about but at night keep me awake for a couple of hours. I dont feel worried at all at night but obviously it's preventing good quality sleep.

Anyone?

[mu0n]

Exercise followed by alcohol.

[AngryPartsBloke]

Exercise and mindfulness. I was told to look into mindfulness by the GP when i had sleeping issues.

[Lemmonie]

Exercise i dont think is the answer really. I get plenty of exercise already. This is more justthe odd isolated incident. For example yesterday I had a new colleage wind me up, nothing too bad but i felt I could have handled the situation better and responsed to her in a way that wouldnt have left even remembering the incident. I also had a panel meeting with my kids old school govoners. Again, I dont have anything to worry about but it was on my mind, replaying the meeting and thinking about what i said, what i didnt say etc.

I just need some techniques to help me in the moment.

Thanks x

[monthefish]

Can't help much but I know what you mean.

I think the only way is to cease thinking about whatever it is, the instant you start. You can't control what pops into your mind, but you can redirect it onto other things.

And it's doesn't help to think of things in the early hours, as the magnitude/severity of issues are always exaggerated and distorted in the early hours for whatever reason.

[Pixel Pusher]

Lem, I'm going to say something that sounds really stupid, but it works for me. Only works at night though in the situation you describe.

Think of the colour black. Not a black car or a black dog etc. just "black"

I find it impossible to think of nothing so thinking of "black" in effect clears my mind enabling me to get back to sleep.

Told you it was stupid.







waits image of fast show to be posted...blaaaaaaccckkkk

[grumbledoak]

Focus on your breathing. In through the nose, out gently through the mouth. If your thoughts wander, gently drag them back.

[ewenm]

Meditation.

However, I know you've discounted exercise but I find that when I'm stressed about something, going for a run helps me get it all straight and in perspective in my head and reduces/eliminates the stress and worry about it. sometimes I find a solution, sometimes I still have the problem but it is no longer a big worry/stress.

It's not about being tired from exercise, it's about doing something repetitive and simple that allows my mind time to work.

[monthefish]

Each to their own, but if I exercise too close to bedtime I find it inhibits sleep.

[Sid's Dad]

grumbledoak said:

Focus on your breathing. In through the nose, out gently through the mouth. If your thoughts wander, gently drag them back.

This. Works for me every time, except I breathe out through my nose as well.

Start by consciously relaxing each part of your body from the feet up, then just be aware of the air breathing in, and out, in and out.

Zzzzzzzzzz

[leafspring]

Sid's Dad said:

grumbledoak said:

Focus on your breathing. In through the nose, out gently through the mouth. If your thoughts wander, gently drag them back.

This. Works for me every time, except I breathe out through my nose as well.

Start by consciously relaxing each part of your body from the feet up, then just be aware of the air breathing in, and out, in and out.

Zzzzzzzzzz

This ^^^
Slow counting also works (doesn't have to be sheep) whilst breathing in 1234 out 1234 in 1234 etc works for me... My heads pretty vacant most of the time

Edited by leafspring on Wednesday 2nd October 19:34

[Gaspode]

grumbledoak said:

Focus on your breathing. In through the nose, out gently through the mouth. If your thoughts wander, gently drag them back.

This works well - it's a key part of mindfulness / capnotherapy.

Another thing I do is to put the BBC World Service on very quietly, so I can only just hear what's being said, and decide to listen to and concentrate on an entire programme. At 3 in the morning it's usually some old bks about the life of a Moldavian poet. You'll be asleep within minutes.

[Hoofy]

Abdominal breathing.

Edited by Hoofy on Wednesday 2nd October 22:22