Burning the candle
I know I’ve been spreading myself thin and not taking care of myself as I should.
The last three weeks have been a whirlwind, and I feel that I have been going non-stop. From flying to Houston for my aunt’s life celebration, to teaching yoga therapy classes, flying to NC to help settle my 89-year-old father into an elderly care facility of his choice, returning home close to midnight to a flat tire in the airport long term parking, taking the dog bitten by a Mohave rattlesnake to the vet and nursing the dog, attending another “life celebration” for a neighbor with a platter of homemade deviled eggs in tow, shopping and prepping meals for a crew of 12 that will show up tomorrow to help us gather the cattle on the ranch over the next 7 days. Whew! Did you breathe anywhere while reading that list?
I know in the scheme of things this busyness must slow down--it has been stressful and left me a bit depressed. But realistically, I know in my heart and mind there are others in this world who are dealing with much more on their plate than my flat tires, snake-bit dogs, and a very forgetful elderly father.
While I spent a few nights in my bedroll sleeping beside the dog, the most I’ve done for myself is to crawl into bed before the sun goes down and get a good night’s sleep. After a good night’s rest, I feel better both physically and emotionally, and I am making sure that I am eating well and limiting alcohol intake. When it may be difficult to fall asleep because my mind is racing over what else I need, or think I need, to do, I turn to a yoga nidra on my free app insights timer. I also make sure my bedtime routine includes clean sheets, hot bath or shower and lots of oil or lotion on my skin before bed.
When you can’t fall asleep, a bedtime routine is critical. That means not checking your phone in the middle of the night. I aim for no electronics in the bedroom (easier said than done). Here are two breathing techniques to use when you cannot fall asleep.
2-to-1 Breathing. In this breath pattern the exhalation is twice as long as the inhalation. It is a simple breathing practice that is powerful for calming the mind. This breathing decreases nerve activity in the sympathetic nervous system (which arouses the body for physical activity and exertion) and increases the influence of the more quieting parasympathetic nervous system, which regulates the relaxation response. To do this breath, take an easy inhale to a count of 3 and then exhale to a count of 6. Never strain with any of your breathwork. If it is not comfortable, change your count to an inhale of 2 and an exhale of 4, or extend the numbers to whatever works for you.
Counting Breath. If you’d like to take 2:1 breathing a step further, here is another practice you can use as a transition into sleep or to use when you wake up and need to fall back to sleep. Start by lying on your back and establishing effortless 2-to-1 breathing. Once you have a comfortable rhythm, begin to count your breaths as follows:
8 breaths lying on your back
16 breaths lying on your right side
32 breaths lying on your left side
The third part of the sequence comes from Tantric yoga. As you lie there, contemplate these 10 concepts, spending approximately 30 seconds on each one. Do not time yourself. Just focus on the concept and watch your attention fade for 30 seconds or so, then take up the next one. At first you may need to have a list of the concepts by your bed, but very quickly you will know them by heart. They are as follows: Love, Radiance, Unity, Health, Strength, Abundance, Wisdom, Light-as-air Inner space, Trust
Lie there for a few minutes. If necessary, repeat the whole procedure. Often people fall asleep before finishing the set of three activities.
I know of no series that approaches this one for promoting sleep, but there is an alternative that works most of the time: get up and do 20-30 minutes of yoga, ending with forward bends, and 20-30 minutes of still meditation, and then go back to bed.
If you’ve been burning your candle at both ends, settle down and know that for you own good, it’s time to blow that candle out.
Feel free to share your thoughts with me: ashton@ashtoncannon.com.
Read more Maintaining Balance:
Ashton Graham is an educator, book publisher, photographer, cowgirl and yoga teacher. She is currently studying to become a yoga therapist and lives on a ranch in West Texas. Visit www.ashtoncannon.com to learn more.
This article originally appeared on Las Cruces Sun-News: Burning the candle
