Archive for June 2016
Rest Stop (Tues) … Tips for sleeping soundly
Based on my experience, there are two main reasons we have trouble sleeping: either because you are excited about something upcoming, or you are anxious about something upcoming. I can still vividly remember that night before we as a family were leaving for Washington, DC for the first time. I was a child then, and the thought of travelling all the way to where the president lives was almost overwhelming for me. I tossed and turned in bed; walked around my room, looked out my window into the dark, and before I knew it, I looked out my window to see the sun rising above the horizon. I finally fell asleep in the car during the over 8 hour drive to DC.
Personally, I suffered for many years on Sunday nights trying to get some sleep. I dreaded Sunday nights because as soon as I would lie down in bed for the night the worries and stress of the upcoming week flooded into my thoughts. I had not yet found the peace of living mindfully, and so I allowed the thoughts of the future to take over, believing the worst of what could happen come Monday morning at work. Note that I wasn’t worried about what was going to happen, but what I imagined would happen. These thoughts brought with them a sense of a loss of control as they are future thoughts, not present thoughts. Therefore, I would be tossing and turning, worrying about what had to be done, what I didn’t do, what I forgot to do; but most importantly, what I didn’t know I didn’t know.
In the last few years, as I’ve been working on living mindfully and in the present, I have learned some things which have helped me to no longer dread Sunday nights. I don’t have a nighttime ritual so to speak, but I have figured out a few things that have helped me to sleep peacefully, especially Sunday night.
Here are the tips I use:
- Prior to going to bed, make a list of the projects and tasks you need to do the next day. Make sure the list is no longer than 4 items and that each item is doable in the course of the day.
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Make a separate list of the things you will not have time to do the next day. Next to each item place a date when you will work on them.
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Write down a specific time during the next day when you will spend at least 10 minutes in quiet reflection/meditation. It could be a time for a walk or sitting in quiet. The time needs to be undisturbed and respected by you as important and necessary.
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When you do lay down to sleep, keep your room quiet and as dark as possible. Using white noise (there are many free and paid apps, message me for the ones I use) is helpful. Keeping the TV on or your phone’s screen on inhibit our ability to sleep soundly.
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Lay down in a comfortable position, take a deep breath, clear your mind, and focus on your breathing. Don’t try to control your breathing, just focus on your breathing. Note the breaths you take in, and the breaths you exhale.
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If intrusive thoughts enter your mind, remind yourself of your lists, telling yourself that you have taken care of tomorrow and that your present task is to sleep.
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Return your thoughts to focus on your breathing.
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Personally, when I lay in bed to sleep for the night, I start off by laying on my back with my left hand placed gently over my heart, and my right hand placed gently over my stomach, feeling my breaths and heartbeats.
These tips work for me. Take time to find what works for you, and when you find it, stick with it. Over time, with consistency, you will find yourself sleeping quickly and soundly.
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Rest Stop (Sat) Lessons from the twigs
Recently, a storm came through my area bringing with it gusty winds and heavy rain. Where I live storms are commonplace especially in the spring. That period immediately following a rainstorm is one of my favorite times to go outside. If you have never experienced nature immediately following a rainstorm I strongly suggest you give it a try. Personally, the air seems clearer and fresher, and there is a distinct smell of cleanliness permeating the air. It’s nature’s way of cleansing the Earth. When you do venture outside you will most probably notice debris on the ground consisting of dead twigs, branches and anything else that has fallen from the trees. Cleaning up after a strong storm is not typically a favorite pastime of mine, but recently when I was mowing the yard I noticed this pile of dead twigs which had fallen over the course of many storms. I took this picture as the positioning of the twigs gave me pause and a moment of reflection.
I wasn’t planning to reflect upon fallen tree limbs and twigs, but after noticing those branches and taking the picture I couldn’t help but to reflect on them as I continued to mow the lawn. The first thought that came to mind is that of the circle of life. I reflected on the purpose of those twigs and how those twigs perfectly performed the function they were meant to perform. These twigs grew as the result of the tree, gaining sustenance from both the tree and the land around it. These twigs not only took from the tree and land, they also contributed to the further growth of the tree by sprouting their leaves. Those leaves provided sustenance to the tree, shade for those who needed it, and precious air that we all need to live. But now those very twigs lay dead on the ground taken from the tree by wind and rain.
As I further reflected on the twigs I realized that even though they are now lying on the ground it wasn’t necessarily a sad moment, even though the twigs no longer brought light or shade or air. Nature not only washes herself clean, she is also a great recycler. Those twigs, although dead and lying on the ground, continue to bring forth life from the land. Those twigs will be food for some creatures while other creatures will break down those twigs into nutrients needed by the soil for new life to spring forth.
So, what have I learned from my reflection on the twigs?
- Periodically clean the clutter (the dead twigs) from your life. Discover in yourself those thoughts, actions, perceptions, etc. which do not bring you life but instead wear you down. Shake them free from you! Get rid of anything in your life which is not life-giving or supportive of your needs of happiness, growth and peace.
- Take the time to recognize your need to slow down and become mindful of your surroundings. Change your perspective to realize the good in a situation. I could’ve either not noticed the twigs, or become upset that I now had more work to do by needing to remove the twigs. Instead, I fortunately chose to pause and simply notice the twigs. In that act of noticing without judgement, I ended up learning from those twigs.
- Recognize that no matter your situation, you do have a purpose! Even though dead and plucked from great heights to now lay on the ground, those twigs continue to serve a purpose. Granted, the purpose has changed, and most likely not the purpose wanted by those twigs, but an essential purpose nonetheless. Discover and embrace your purpose in life!
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Rest Stop (Wed) … podcast listeners take note
Many readers of this blog access the content through sources other than the Lifesjourney website, so I thought I would point out to my readers that I also record a podcast called “On Finding Peace”.
“Life is sometimes difficult, but even so, it is always possible to find inner-peace. I talk about topics of daily life which cause us stress and anxiety, guiding us on how to change our perspective and to learn how to live in the moment.” -Chris Shea, host of “On Finding Peace”
I am open to topic suggestions, share your suggestions through comments made on this post, or Lifesjourney’s social media. The podcasts are typically 15 minutes in length; long enough to make a point, but short enough to listen in one sitting. Here are the places to find my episodes: 
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Ms. Amanda LePore
The voice of “Lifesjourney” & of “On Finding Peace” is Ms. Amanda LePore. Check out her work by clicking her photo
Rest Stop (Mon) … A caption is needed
A CAPTION WAITING TO BE WRITTEN BY YOU. When I took this photo I figured it would make a great centerpiece for one of my reflections. But, it needs a caption. Give me your suggestions and the best one will be used. Be creative.
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