All you need to know
In my work with therapists and clients around the world, one theme appears over and over again. Many people want to sleep well, so they do their best to get an early night, believing all they need is a good night’s sleep. But what they don’t realise is how their bodies aren’t prepared for rest. We enter the night carrying tension in our faces, tightness in our breath and a level of overstimulation that makes true recovery almost impossible. Even when the mind feels tired, the nervous system may still be alert and the body itself needs a bit more help shifting into a calmer state.
A couple simple steps involving touch, intention and slow mindful movements can create a powerful change in the way we fall asleep. They guide the body back towards a quieter rhythm and invite the mind to soften. I would like to share a short sequence that I often teach during trainings. It requires only a few minutes and can be done comfortably at home, because what matters most is the quality of attention you bring to yourself. These steps can make all the difference!
Begin by simply lying on your bed with your head resting near the edge. Allow your breath to slow down, inhaling gently and exhaling in the same slow rhythm. Just three mindful breaths are enough to bring the body into a more receptive state. Then bring your index finger to the centre of your hairline, gradually apply pressure and create six slow circles clockwise with your fingertip, followed by six slow circles anticlockwise. Move with intention rather than force. After completing the circles, slide your finger slightly lower and repeat. You should begin to feel as if the tissues responding and your forehead is softening.
Continue by moving to the third point, the space between your eyebrows. This point holds a surprising amount of tension, especially if you have spent the day focusing, thinking or frowning. Hold the point lightly and create those slow circles again. When you release your finger, bring it gently to the top of your nose. There is a small groove that is easy to find once you know its there. Repeat the circles and stay present with your breath as you work on this point. It often brings an immediate sense of relief.
From here, shift to the middle of the nose and locate the next small groove with your finer pad. Proceed with your circles. This area responds best when your movements are steady. Many people notice a subtle easing across the eyes and cheeks when they work with this point slowly.
Finish with the tip of the nose. This area is softer, so be gentle, just light pressure is enough. When you have completed the circles, place both hands on the sides of your head. Hold this position while you take three deep breaths. Feel how your face, jaw and mind begin to quieten.
This entire sequence encourages the body to move away from the stress response and into a more restful state. Its not complicated, yet the effects can be profound when done with presence. Preparing for sleep is not only about routine, but also about meeting yourself with care. When the body feels supported, the mind follows, and deep restorative rest becomes possible!