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Quote of the Week

“By helping us keep the world in perspective, sleep gives us a chance to refocus on the essence of who we are. And in that place of connection, it is easier for the fears and concerns of the world to drop away.”

-Arianna Huffington (Author & Founder of Thrive Global) 🌼

This Week's "Subconscious Success" Tip

Do you ever have a hard time either falling asleep or waking up in the middle of the night and not being able to easily go back to sleep?

Try some simple "self-hypnosis" techniques. These usually work for me. It's another fun way to partner with our subconscious mind for our wellness!

How to Apply This Tip

Here are my go-to ways of falling asleep using self-hypnosis techniques:

1) Breathe in deeply, pause for a few seconds, and breathe out twice as long. The longer you extend your out-breath, the more your nervous system and heart rate relaxes.

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2) While breathing, you can also roll your eyes up and down a few times. On the in breath, roll your eyes up towards your eyebrows. Pause. On the out breath, slowly roll your eyes down towards your toes. The eye movements have been proven to shift your brain waves into alpha/theta...the same ones humans go into naturally when preparing for sleep.

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3) Use the "calming energy loop" (this is what I named it just now, but originally I learned it from Melissa Tiers as one of her top ways of guiding someone into hypnosis).

Focus on your right palm for ~5-7 seconds...now inner right elbow ~5-7 seconds...now same with right shoulder....transfer awareness to your left shoulder....left elbow...left palm...holding awareness in each place for 5-7 seconds initially and then you can speed it up and continue for a minute or two until you get to the desired relaxation level.

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4) At this point, if none of this worked, try progressive muscle relaxation. Start at your feet or head and go up or down the body.

For example if you start at your feet:

Put your awareness at your feet

Take a deep breath in and tense your feet as much as you can...squeeze your toes...hold a few seconds...

Breathe out and relax your feet fully and completely....you can say to yourself "feet...relax and be at peace" (thank you to my teacher Judy for sharing this tip)

Continue with all major body parts just like this...legs, hips/buttocks, arms, hands, torso, neck, face, and head.

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5) If you have mind chatter still, try this....start counting backwards from 100 and decrease the volume each time. Like 100 (regular voice), 99 (softer), 98 (even softer), 97 (almost whisper), 96 (whisper), 95 (inner voice), 94 (not really even there). After a few of these, you can allow all these numbers to just drift away, and you can drift into a beautiful state of relaxation and rest.

Why It Works (The Short Version)

All of these exercises have been proven to guide your brain into an alpha or theta brainwave states...which naturally occur right before you're about to fall asleep and go into deeper states. These are easy ways to help the body relax.

Ready To Try It?

Next time you'd like to help your body relax and guide yourself into sleep, try one or all of these techniques!

That's it! Have questions about this week's tip? Want to share something with me? Connect with me!

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Cheers to your success!

-Alina Nikishina

Transformational Coach & Mentor

P.S. If you do try them, let me know which one(s) worked for you! Also, what techniques do you use to help you sleep better?

Click here to connect and share with me! I'd love to learn more about what works for others.

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