108 things that I have done to feel better and go back to sleep – that you might find helpful too.
The mind, like fire, is a fine servant but a bad master. Train it lovingly like a puppy.
1. The racing thoughts of doom – are unhelpful
2. Know that it may be hormones surging – don’t engage – don’t engage – they are not to be taken seriously at this time (no matter how serious they feel, they are not helpful at this time)
3. You can deal with them tomorrow
4. You might like to write them down on a piece of paper – and remind yourself you can deal with them tomorrow
5. You can turn on your recording device and say them all aloud – and remind yourself you can address them tomorrow
6. They are unhelpful right now in the middle of the night
7. Notice how your body feels – the warmth, your head on the pillow
8. Notice all the places where your body meets the mattress and the bedclothes
9. Scan your body – notice where any tension lies and let it go – put your awareness on all the parts of your body,
10. Your head
11. Your face
12. Your neck
13. Shoulders
14. Back
15. Pelvis
16. Tummy
17. Arms long and loose by your sides
18. Legs long and loose . .
19. Right down to your toes and the soles of your feet
20. ‘Count your blessings’
21. The Box Breath – breathe in for 4 counts, hold for 4, out for 4, hold for 4, and in again for 4 – continue until you forget or fall asleep
22. The Long Breath plus top-up: take a long breath in until you think you are full – hold it 3 seconds – breathe in a little more – hold it 2 seconds – breathe in a little more and hold one more time – then let the breath out on a long exhale. Wait at the bottom of the breath until the breath enters all by itself
23. Conscious connected breaths: – breathe in strongly and out strongly with no gaps in between as long as you like – a minimum of 20 breaths, or until you fall asleep
24. Listen to Stories: Dr Clarissa Pinkola Estes, or Agathe Christie were my regulars at different times
25. Listen to Meditations,
26. Listen to Music
27. Listen – not to your thoughts, but
28. Pay attention to your inner landscape
29. Listen to your dreams
30. Listen to the sounds in the night around you
31. Listen to Spirit talking to you
32. Listen to the spaciousness around the thoughts
33. Have a little stretch there in bed
34. Cuddle your dog
35. Or your pillow
36. Get up and tap your body
37. Swing your arms around your body
38. Get up and do some gentle yoga
39. Wash your face
40. Brush your teeth
41. Tidy the kitchen
42. Have a drink of water
43. Take some magnesium
44. Go down the garden and make sure you have shut the chooks in
45. Have a bush wee in the garden
46. Breathe in the night air
47. Talk to the trees
48. And the moon
49. Feel your feet on the earth – feel the energy of the earth beneath your feet, and imagine roots from the souls/soles of your feet growing down to the centre of the Earth.
50. Honour the Fire at the centre of the Earth
51. Listen to the trickling pond
52. Know that you are connected.
53. Honour the ancient elements of Earth, Air, Fire and Water
54. Go for a walk in the very early hours of the morning
55. Greet the kangaroos on the golf course
56. Bring the washing in, or whatever else you have left out by mistake
57. Take some panadol
58. Make warm milk and honey – oat or almond or cow or soy – whatever kind of milk feels warm and nourishing and comforting
59. Count sheep
60. Count the leaves on an imagined tree
61. Count the cars passing
62. Count your breaths – up to 108 – then count them backwards. Any time you lose your place – start from 1 again
63. Call upon your Spirit Guides – feel whoever resonates with you
64. The Archangels – Raphael in the East, Master of Music and Sounder of the Trumpet, is Patron Saint of travellers and medics
65. Gabriel in the West is Divine Communicator, Messenger of the Gods and Patron Saint of poets and playwrights, and brings vibrational families together
66. Michael in the North, spurs us on with courage and strength to new ventures
67. Oriel in the South holds our Destinies and is a loving and helpful Presence
68. Talk to your Ancestors
69. To your Guides,
70. To Jesus, Mary, the Divine Mother, Mother Earth
71. To Babaji (my teacher’s guru and the father of Breathwork. I met him once, in Bali, and more times in my dreams)
72. To the Universe
73. To an animal that resonates with you
74. The Raven – sharp eyed and shar-beaked – watchful symbol of prophecy, insight, transformation and intelligence
75. The Owl – who sits in the dark of the night, holding on and still, until opportunity makes the owl swoop into action
76. The Magpie – who according to indigenous legend, lifts the blanket on the world and brings the sunrise
77. The Kangaroo – bounding with insouciant strength and grace and fun through the paddocks
78. Pray – the Lord’s Prayer – (familiar words from my childhood, – and I love this version)
79. The Prayer of St Francis of Assisi (Lord make me an instrument of thy peace)
80. The prayers from A Course In Miracles
81. Say the rosary
82. Japa: use mala beads to say seven or nine rounds of om namaha shivaya 108 times – These are soothing rituals that quiet the mind and occupy the body/hands.
83. Recite the Desiderata: ‘go placidly amid the noise and haste and remember what peace there may be in silence’
84. Listen to the Silence
85. Feel the spaciousness around your thoughts
86. Notice the spaces in between all the things – it’s ‘where the light gets in’ (Leonard Cohen)
87. Recite song lyrics
88. Listen to Eckhardt Tolle, Abraham Hicks and other Spiritual teachers on Youtube
89. ‘Be Still and know that I am God’ – is the heart of You, the Heart of your Inner Being
90. Remember a time, remember a place when you felt At One:
91. Snorkelling over the deep ocean
92. Sunrise on the boats in Bali
93. Holding your newborn baby
94. Just sitting
95. Hum
96. Give thanks for everything you can think of :
97. Your warm bed,
98. The well parts of your body,
99. And all the other parts too
100. Any friend you may have, that brings you peace or joy when you think of them
101. Any family you may have, any part of whom brings you joy or peace when you think of them
102. Any inspiration you may have
103. Any income you may have,
104. The roof over your head
105. The grass that grows no matter what
106. Find anything – the tiniest thing you may be thankful for – the warmth of a dog beside you, or a hot water bottle
107. Notice, in your mind’s eye – clean washing, dry washing, folded washing,
108. Look towards the day and find what you are looking forward to – for me it’s breakfast!
When daylight comes
Ways to manage the day for the night to be easier, even blissful
1. Exercise
2. Meditate
3. Breathe well
4. Eat well
5. Rest
6. Look at the list you might have made of your nighttime fears
7. Choose the ones that matter to you, the ones that still seem important or relevant in the light of day, or the ones that you have some measure of control over
8. What action can you take?
9. Can you talk it through with a friend? Make a date
10. Do you need a professional? Make an appointment
– We are not meant to do any of this alone.
I am Rebecca Morton, a Theatre-maker, Singer, Coach and Breathwork Practitioner living in Naarm (Melbourne) and Djarra country, (Castlemaine) Victoria, Australia, with extensive life experience and training in many areas. I am available to share opportunities for profound restorative alignment. You can contact me here.