You can use it to quiet your mind chatter at any moment, before bed, before or after that stressful meeting, at that moment when you feel anxiety is about to take over or insomnia is about to steal your night.
You can do it standing, sitting or lying down.
Open your eyes really, really wide.
Don't blink.
Keep them open, hold it.
Look to the front as if you were pushing the wall in front you with your eyes.
Without turning the neck, look far to the right.
Look far to the left.
Look up to your forehead.
Look down to your cheeks.
Blink.
Do it one more time.
Open your eyes really wide.
Without blinking, look far to the right.
Look far to the left.
Look up to your forehead.
Look down to your cheeks.
Close your eyes.
With your eyes closed, gaze up to your forehead.
Bring awareness to your breath.
Just sense. How are you breathing?
Are you inhaling deep enough to decompress your chest, heart and stomach?
Or are you having a shallow breath, compressing all your organs at once?
Are you exhaling slowly, helping your heart to slow down?
Or are you hyperventilating?
Start to take control over your breath.
Take deep and slow inhales.
Take full, long and really slow exhales.
Inhale through your nose.
Exhale through your mouth, with your mouth slightly open, like fogging a mirror.
Place your right palm over your heart.
Place your left palm over your navel.
Inhale bringing the air to your lower abdomen.
Your belly is full of air, pushing against your left hand.
You are creating space, decompressing your stomach.
Bring the air to your chest.
The air fills your thoracic cavity.
Create space.
Decompress your heart.
Exhale through your mouth, fog the mirror, relax your shoulders more and more.
Find a rhythm.
Repeat it with the "fogging the mirror exhale" at least 5 times.
You might start yawning, that's a good sign, you are resetting your nervous system.
Close your mouth, switch to exhaling through your nose.
The rest remains the same.
Full, deep and slow inhales and exhales, inhale creating space and exhale relaxing, melting down any tension.
Keep breathing, start counting
down from 20 to 1.
I guarantee this will keep your brain busy.
Numbers are your friends, the countdown will keep shitty thoughts at bay ;)
Switch to exhaling through your mouth, fogging the mirror.
Do it 5 times.
Close your mouth and switch to nasal breathing.
Take another countdown.
Check in with yourself, how are you feeling?
If your goal is to fall asleep, keep counting down.
Try it out, and tell me how it feels.
Hope it helps.
