Be Kinder To Yourself: Enjoy A Deeper Sleep:

Did you know it requires more energy to “hold onto” stress in your body than it does to let it go? Blow the stress out with your next breath. A twitter rejuvenation note.

Are you stressed and tense or soft and relaxed?

Of course, you needn’t read this article if you are already getting a fabulous nights sleep. Ah, but if you’re having trouble sleeping and feel stress and tension hiding in your body, then a good dose of “softening up” therapy may be just what you need.

Your personal mantra whilst reading this article and until your sleep improves is:

“my sleeps get better and better”

My Favorite Softening Up Therapy:

I’ve been waking up in the middle of the night of late. Luckily I quickly spotted that my body had a few tights spots which I knew were trapped pockets of stress. Stress and an overactive mind are a sure fire way to stop a great nights sleep.

What to do? The answer - I need to soften myself up ( for half an hour or so) before going to bed. Release the stress, loosen myself up and heh! presto, I’m relaxed and ready for a good nights sleep.

My favorite “softening up” therapy treatment is a self foot massage with warmed sesame oil and a few drops of the essential oil called vetiver. The thought of massaging your own feet might seem like a chore but in fact its not. The benefits are enormous. I guarantee your nervous system will thank you.

Soften Yourself Up Daily:

If feel stressed, tense and tight, then it may take a week or so until your body starts to respond and soften up.

But don’t wait until its too late. Even if you are feeling great “softening yourself up” is a great well being habit to add to your daily routine.

9 Delicious Ways To Soften Yourself Up For A Great Nights Sleep:

1. Soften your face:Are you “holding in” stress by frowning, squinting, clenching teeth, tight jaw, tense tongue or tight breathing? Release your tongue from the top of your mouth and allow it to float, feel your cheek and forehead muscles relax, open your mouth slightly which will release tension in your jaw and neck area. Close your eyes and relax your eye balls, eye lids, eye brows, ears, hair and scalp. Spend at least 5 minutes imagining every part of your head, letting go then softening. This is bliss, baby and it works.

2. Breathe into your belly to calm your nervous system:Your breath is an incredibly powerful tool that you can use anywhere, anytime. Short, quick, shallow breathes feed stress and stimulates your nervous system. Whilst breathing slowly from your belly calms your nervous system and relaxes you. In fact 70% of your breathing should be from your belly. It invites more oxygen into your body and removes old stale air from the bottom of your lungs. Breathing in and out from your belly will soften you up.

3. Sedate your nervous system by massaging the souls of your feet:Reflexology tells us that certain parts of your feet relate to certain organs and energy channels in your body. Gently massaging both your feet (souls, ankles, toes) with a warmed organic sesame oil for five to ten minutes can soften and relax many parts of your body. Of course you can use any organic oil you prefer such as coconut oil or almond oil. Adding a few drops of an essential oil like vetiver, sandalwood or lavender will add another therapeutic boost to your foot massage. To find out more read my article - You deserve a daily self massage:

4. Relax and soften your eyes with a yoga eye pillow:So much stress can enter your body via your eyes. What you see can easily disturb your internal energies. Staring for hours on end, at a computer screen can also stress your eyes and body. Treat your eyes to some deep relaxation by placing a yoga eye pillow over them for at least five minutes. Simply bring your awareness back into your body and breathe and let your body do the rest. Obviously you need to be lying down to do this. If you are keen to make your own yoga eye pillow here’s some tips.

5. Rejuvenate your energies with hand yoga:Hand Mudra’s are so simple and have an amazing effect on the human body by activating certain energy channels in your body. Here’s the rejuvenation hand mudra to soften your thoughts and pressure in your head: Place your left palm on left ear and right palm on right ear. Gently move your hands as if massaging your ears in a smooth circular motion. Repeat this circular motion in a counterclockwise direction for at least 3 minutes in total. Listen to the sounds of the ocean, focus on long slow breathing. If your mind is having trouble staying focused then give it something to do” I am calm and relaxed”. This simple hand mudra withdraws your senses from the outside world and pulls your scattered energies back into your body.

6. Think from your heart and not from your head with a heart mudra:Here’s a very simple way to get out of your head and back into your body. A heart yoga mudra. Push both palms of your hands together and place them over your heart area in prayer position. Make sure the thumbs are touching your heart chakra area. Now breathe into this area by bowing your head, closing your eyes and connecting to your quiet place inside. You will notice the longer you stay in this peaceful hand yoga posture the more energy will be directed away from your head and back into your body and heart. Never underestimate the power from something as simple as a heart mudra.

7. Laughter is an excellent de-stressor:Laughter is a theraputic tool that can boost your nervous system. Laugh for no reason or watch a very funny movie. Certainly avoid watching anything on TV that is serious, sad, depressing, upsetting or stressful to your nervous system. If it doesn’t make you smile then don’t watch it. Laugh yourself healthy with youtube video’s. Laughter is contagious so simply by watching laughter you will soon be laughing yourself. You always feels lighter and softer after laughing. Give it a try.

8. Breathe into your stressed bits.Where do you feel your stress? Stomach, neck, bottom or all over. Consciously breathe into your stressed bits and notice the stress dissolve with each exhale. Stress is tight and breathing into your stressed bits invites an openness which dissolves the tightness. Your body will become softer with each deep exhale. You can do this exercise sitting down or standing up. I also imagine the stressed energy leave my body out through the soles of my feet and back down into the earth.

9. Sound therapy nourishes your nervous system:Did you know that by playing The Blue Danube by Johann Strauss 11, that it physically has ability to revitalize you after times of stress and fatigue. Scientists have proven that it nourishes your central nervous system. Yahoo! You can read all about it right here if you don’t believe me: A simple solution for overburdened nerves: Soften yourself up with some soothing classical music.

學(xué)會善待自己： 享受一個(gè)甜美好覺吧！

你知道嗎？你給自己的身體施加壓力比釋放它會消耗自身更多的能量。所以在你下次呼吸之際，把你體內(nèi)的壓力也一起“呼”出來吧！

你有壓力嗎？或者你是個(gè)能夠輕松生活的人？

當(dāng)然，如果你一直擁有完美的睡眠，那就不必拜讀這篇文章了。啊，不過，如果你總是不能美美地睡上一覺，并且總感覺體內(nèi)有許多壓力讓你喘不過氣的話。在這兒，你就能找到你需要的一貼良藥，它能讓你學(xué)會放輕松。

當(dāng)你在看這篇文章的時(shí)候，就可以念以下的咒語：我要睡覺，我要睡覺，我要睡覺。。。。。這樣你的睡眠質(zhì)量就能提高啦！~（說笑了）

我最喜歡的放松方式：

我總是會在午夜十分突然醒來。幸運(yùn)的是我很快發(fā)現(xiàn)了自身的壓力就是那個(gè)罪魁禍?zhǔn)�，它緊緊地將我包圍。所以，顯然，壓力和過分活躍的思維就是不能有個(gè)好覺的導(dǎo)火線。

那該怎么辦呢？答案是，在上床睡覺之前，我會花點(diǎn)時(shí)間，大約半小時(shí)，來放松自己。放松自己的身體，放松自己的神經(jīng)。哈，很快，我就會感到壓力都已驅(qū)散，等著我的一定是個(gè)甜美的好覺。

具體怎么放松自己呢？那就是給自己的腳做個(gè)Spa,在spa水里滴上幾滴麻油和由印度的香根草提煉而成的香精油。使全身的肌肉都得到放松�；蛟S給自己的雙腳來個(gè)按摩看似家務(wù)雜事，實(shí)則不然。它的好處可多著了。我敢保證，在你做完這個(gè)按摩之后，你的神經(jīng)系統(tǒng)一定會重重地答謝你。

學(xué)會每天放松自己

如果感到神經(jīng)緊張，壓力巨大，那么就花點(diǎn)時(shí)間，像是一個(gè)星期，直至你的全身上下都開始舒展和放松。

但是請別把自我放松這件事耽擱得太遲。因?yàn)榧词鼓阕陨砀杏X良好，放松自己仍然是個(gè)十分有益的日常習(xí)慣。

九條黃金法則教會你放松自己，享受睡眠吧！

1. 你的臉部肌肉：你時(shí)常會因?yàn)閴毫�過大而皺眉，瞇眼，咬牙，皺緊下巴，或者呼吸急促嗎？試著舒展你臉頰和前頭的肌肉，微微張開嘴巴，釋放在你下巴和脖子里積聚的壓力。試著閉起眼睛，放松你的眼球，眼瞼，眉毛，耳朵，頭發(fā)和頭皮。最后再花至少五分鐘的時(shí)間想象一下你頭部任何一個(gè)部分，讓它慢慢放松下來。你就會發(fā)現(xiàn)這個(gè)方法其實(shí)很有用。

2.深吸一口氣，鎮(zhèn)定你的神經(jīng)：呼吸具有難以置信的魔力，你可以在任何時(shí)間，任何地方使用它。簡單快速的呼吸并不能減輕你的壓力，反而有可能使其增加。更會刺激你的神經(jīng)系統(tǒng)。而當(dāng)你深吸一口氣，就猶如這股氣是從腹部跑出來的一般的時(shí)候，你的神經(jīng)系統(tǒng)才會得以鎮(zhèn)定和放松。事實(shí)上，你呼出來的氣有70%應(yīng)該來自腹部。這樣你就能呼吸到更多的氧氣，從而趕走壓在你肺部里的陳腐之氣。

3. 你的神經(jīng)添加一劑鎮(zhèn)定劑：按摩腳部：反射論告訴我們我們的腳步部和五臟六腑，氣脈都是息息相關(guān)的。用含有有機(jī)芝麻油給自己的腳做個(gè)按摩（從腳裸到腳趾），只需五到十分鐘，就能使你身上許多地方獲得放松。當(dāng)然，你可以選擇你自己喜歡的精油，比如椰子油和杏仁油。另外，你也可以加幾滴由蘭巖草，檀香或者是薰衣草提煉而成的精油，這能使你的腳部按摩取得更好的效果。要想了解更多這方面的信息，就點(diǎn)擊這里看看吧。.

4. 用“瑜伽眼睛枕”--給眼鏡睛也來個(gè)放松：你要知道，壓力也會通過你的眼鏡進(jìn)入身體。你眼鏡所看到的東西會十分容易地?cái)_亂你內(nèi)在的精氣神。如果你對著電腦屏幕數(shù)小時(shí)，那么你的眼鏡與身體一定會感到疲勞。這時(shí)候，你就需要給眼睛做個(gè)放松，把專為眼睛服務(wù)的瑜伽枕放在雙眼上，至少五分鐘。然后再深吸一口氣，讓身體得到放松，使你的精神徹底恢復(fù)。當(dāng)然，做這個(gè)放松的時(shí)候，人需要平躺下來。如果你對這個(gè)感興趣的話，可以點(diǎn)擊這里來看看更多有關(guān)這個(gè)“瑜伽眼睛枕”的使用小竅門。

5.會手部瑜伽，讓你再次活力四射：給手做瑜伽十分簡單，且效果顯著，它能激活你體內(nèi)各個(gè)細(xì)胞，讓你重新精神振奮。以下是如何做手部瑜伽的方法及步驟：首先，將你的左手放在左耳朵上，右手放在右耳朵上，輕輕地用手分別在兩個(gè)耳朵上呈圓圈狀撫摸。之后并以與之前相反的方向重復(fù)剛才的動作。整個(gè)過程至少需持續(xù)3分鐘。在這期間，你可以在大海寧靜聲音的陪伴下，集中精神，長長地深吸一口氣，將你體內(nèi)的細(xì)胞重新喚起。如果你不能集中注意力的話，可以試著對自己說：“我需要放松，我需要平靜。”這個(gè)簡單的手部瑜伽練習(xí)趕走你體內(nèi)的壓力和疲勞，并且能使你再次活力四射。

6.心靈來個(gè)放松：這里有個(gè)十分簡單的方法，叫做心靈放松法。首先講你的雙手放于心臟的地方，就好像你在向上帝祈禱。然后深吸一口氣，并且微微低下你的頭，閉上眼鏡，與你的內(nèi)心最深處來次對話。你會發(fā)現(xiàn)，你保持這樣的姿勢越久，能量就會越快地回到你的體內(nèi)。請不要小看這個(gè)方法的功效，雖然它看似簡單，但卻能帶給你意想不到的結(jié)果。

7. 笑是個(gè)很好的抗壓劑：大笑十分具有功效，它能緩解你緊張的情緒�，F(xiàn)在嘗試大笑一下吧，或許沒有理由，或許只是看了一部有趣的電影。盡量避免去看那些題材嚴(yán)肅，基調(diào)悲傷的電影吧。那會使你感到難過，憂傷。去找找Youtube上的有趣視頻吧，它才會讓你更健康。笑是極具感染力的。如果你看到周圍有人在大笑，下一個(gè)大笑的就會是你自己了。在大笑過后，你會感到自己一下子輕松不少。所以，還不趕快嘗試一下？

8.地面對自己體內(nèi)的壓力：你身體的哪個(gè)部位感覺到了壓力了呢？是胃部，頸部，腳底，還是全身？不管壓力在哪兒，我們需要做的就是勇敢地面對。這樣你就會發(fā)現(xiàn)，原來壓力在我們每次呼氣的時(shí)候就隨之煙消云散了。壓力有時(shí)確實(shí)讓人喘不過氣，但勇敢的面對就能把它消滅。你只需要坐著或站著。深深的呼氣，然后身體也會隨著每一次的呼氣而變的輕松。我可以想象壓力通過我的腳底從我體內(nèi)離開，進(jìn)入到了腳下的泥土里。

9.音樂治療，滋養(yǎng)你的神經(jīng)：你是否知道欣賞約翰施特勞斯的藍(lán)色多瑙河能夠在生理上重新激發(fā)你的活力，即使你已經(jīng)筋疲力盡？科學(xué)家們已經(jīng)證實(shí)了音樂確實(shí)能夠滋養(yǎng)人們的中樞神經(jīng)系統(tǒng)。如果你不相信我說的話，那么就到雅虎來一探究竟吧。那上面就有這方面的介紹。聽聽音樂，放松自己吧！