Observe 5 things
This post is for a friend who stated she had a sleepless night last night. So many factors go into sleep disturbances, but one is the dreaded racing thoughts. The best antidote to the barrage of "I should have's" and "What ifs" is a mind gently focused on our present. One of my first aha moments with mindfulness was Russ Harris's "Observe 5 things" exercise, and one I use to this day for its dependability and simplicity.If your thinking and judging mind is taking you over, don't struggle or resist. That is fuel for the fire; judgement loves a good argument. Encourage another part of your mind to come into the picture. Take your observing mind and look and say to yourself (or out loud if alone) 5 things that you see, 5 things you hear and 5 things you feel. This is not a to do list; this is an experience. Let your observing mind stretch its muscles, explore and gently bring you to the present and your body. You may list sensations that are pleasant or unpleasant. Do not change or fix, just observe. Go through several cycles if you need. I find the things I feel to be a very helpful experience.
Sleep may or may not come (it usually does for me) - but I know a sense of grounding will. Practicing this will also increase its effectiveness. So if it didn't "work" this time, it may the next.
Oh and if you could get a puppy to sleep with - that apparently helps too.
