14 srp 2009, 11:51
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14 srp 2009, 16:48
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16 srp 2009, 13:52
mamashnita od noje je napisao/la:vis kako je to razlicito od osobe do osobe, mene bi takve stvari samo jos vise razbudile. moj problem je bas taj sto mi mozak radi sto na sat kad legnem ili ako se probudim usred noci. i nije uvijek rijec o nekim velikim zivotnim pitanjima, vrlo cesto zabrijem na potpuno nevazne gluposti. meni ustvari treba recept kako potpuno isprazniti mozak, ocistiti ga od ikakvih misli
16 srp 2009, 14:00
16 srp 2009, 14:15
Sleeping with the window open will help the air to circulate in your bedroom and fill your lungs with fresh air. Relaxation techniques will help your body to wind down and prepare for the sleep cycle.
Try this breathing technique when you first get into bed:
Take a deep breath. Breathe in through your nose and visualize the air moving down to your stomach. Breathe out slowly through your mouth. As you breathe in again, silently count to four. Purse your lips as you exhale slowly. This time count silently to eight.
Repeat this process six to ten times.
The results of this breathing technique are immediate. You will feel your shoulders and arms relaxing. Your chest will feel less constricted and you will feel less stress and tension.
Practice this breathing technique on a daily basis so that it becomes routine for you and helps to induce natural sleep.
As well as using breathing techniques to encourage natural sleep you can try several relaxation exercises. Let these exercises relax your mind and allow your body to unwind and surrender to sleep.
Try the following relaxation exercise before you get into bed:
Lay on your back on the floor with your feet slightly apart, your hands by your sides, and your palms turned upward. Close your eyes and concentrate on every part of your body.
Begin at the top of your head and work your way down to your toes.
Start by feeling your forehead tense, then your eyes, face, and jaw. Tense and release each muscle group, such as your shoulders and neck.
Pay attention to each area of your body from the top of your head, down through the trunk of your body, along your legs, and ending at the tips of your toes.
Stay in this relaxed condition for a few minutes. Concentrate on your breathing and let all worry and stress dissipate from your mind and body. Make sure that your breathing comes from deep in your stomach and flows slowly and evenly.
Stretch slowly before standing up.
This exercise will tell your body and mind that it can settle down, leaving behind thoughts of worry, fear, and stress.
There are many more techniques and exercises available to promote deep breathing and relaxation and you will need to find a method works best for you.
Deep Breathing
One of the main reasons many of us are tense is our breathing. Most people breathe very shallowly, using only the top part of their lungs. Deep Breathing allows us to use our entire lungs, providing more oxygen to our bodies, and energizing and rejuvenating every organ and cell in our bodies. It is probably the most effective and beneficial method of relaxation we've seen.
1. Lie on your back.
2. Slowly relax your body, starting with your feet and moving through every part of your body until you have reached -- and relaxed -- your face and scalp.
3. Do a quick check to see if you've missed any place. If so, relax it.
4. Slowly begin to inhale, first filling your lower belly, then your stomach area, and then your chest and the top of your lungs almost up to your shoulders. Hold for a second or two, then begin to exhale. Empty the very bottom of your lungs first, then the middle, then finally the top.
5. Continue this breathing for 4 or 5 minutes. Don't force your breathing; it's not a contest to see how much air you can take in. Just do it in a relaxed, peaceful manner.
6. After a while, imagine that you are resting on a warm, gentle ocean. The sun is shining peacefully on your body. Imagine that you rise on the gentle swells of the water as you inhale, and that you slowly descend as you exhale.
7. Continue this relaxing breathing as long as you wish (hopefully until you fall asleep).
Note: This is particularly effective when you do it after Progressive Relaxation -- if you haven't already fallen asleep!
16 srp 2009, 14:18
24 srp 2009, 14:47
30 kol 2009, 23:11
30 kol 2009, 23:15
24 stu 2009, 23:58
mamashnita od noje je napisao/la:vis kako je to razlicito od osobe do osobe, mene bi takve stvari samo jos vise razbudile. moj problem je bas taj sto mi mozak radi sto na sat kad legnem ili ako se probudim usred noci. i nije uvijek rijec o nekim velikim zivotnim pitanjima, vrlo cesto zabrijem na potpuno nevazne gluposti. meni ustvari treba recept kako potpuno isprazniti mozak, ocistiti ga od ikakvih misli, ono - blank, blank, blank.
sori podocnjaci na uzurpaciji topica.
25 stu 2009, 09:39
Hajdi je napisao/la:Meni pomažu mentalne vježbe poput ove: recimo da dobijem na lotu toliko-i-toliko, kako bih potrošila taj novac. Ili da sad gradim novu kuću, kako bih je uredila, do potankosti. To me uspava.
25 stu 2009, 09:50
25 stu 2009, 10:25