Insom-o-nonyms

So your rolling around you can't make that transtion from almost asleep to deep sleep. Let's try the box breath. The box breath is also called the Ho'oponopono Breathing. It's when we do 7-7-7-7. In haling for 7, holding for 7, exhaling for 7, holding for 7. and the '7' can be as long or as fast, or as quick as you need it to be.
I'm just going to pick a random 7 and you can breathe along with me.
And we'll do it 3 times!
Box breathing or Ho'oponopono breathing.
We're going to inhale for 7, inhale, 2,3,4,5,6,7.
hold 2,3,4,5,6,7
exhale 2,3,4,5,6,7
hold 2,3,4,5,6,7
2 inhale, 2,3,4,5,6,7.
hold 2,3,4,5,6,7
exhale 2,3,4,5,6,7
hold 2,3,4,5,6,7
3 inhale, 2,3,4,5,6,7.
hold 2,3,4,5,6,7
exhale 2,3,4,5,6,7
hold 2,3,4,5,6,7
We're going to make those breaths even and if you want to slow them down as you progress, that's probably going to help you get to that last transition of dropping off into sleep.

Goodnight...Best,
M~

Hypnotherapist Maureen Quinn here with a Get to Sleep Quick Tip. This is a simple one. I used this on my kids when they were small, maybe it’s a universal thing that all parents do that's why it works. Just take the inside of your arm the inside of your arm, the forearm, the elbow, the upper arm and just gently stroke or slightly rake with the tip of your nails, just to gently stroke the inside of your forearm so gently, so softly. You might notice your breath slowing in rhythm to the gentleness of the stroke.
I learned from the wonderful Andrea Kennedy at Mainstream Reiki that this has term, this is called tefening. It has the effect of relaxing and soothing the body and to supposedly helping to create coolness, you might get goose bumps, or goose pimples, cooling the body. So tefening. If you can't sleep, try being nicve to yourself. Get to sleep!

Best,
M~

Andrea Kennedy Mainstream Reiki Her YouTube video for insomnia and sleep issues :Distance Reiki for Insomnia and Sleep Issues https://www.youtube.com/watch?v=NdZPErWLigo&t=84s&pp=ygUZbWFpbnN0cmVhbSByZWlraSBpbnNvbW5pYQ%3D%3D

Hey Hypnotherapist Maureen Quinn here with a quick tip for when you're rolling around and can't get to sleep. I'm going to suggest facial massage, I know it sounds strange and the only thing you really have to have is clean hands, so wash 'em if you didn't. You don't need any lotion, if you like it that's fine, that's nice but we're not here to sell products, we're here to get you to sleep. So the two directions are out, away from the center, and up. If you're an esthetician or massage therapist please chime in, help us...
what you'll discover pretty quickly is how good it feels and why we don't do it more often.
Relax the eyes- when we can create physical relaxation in the body, relaxing the muscles around the eyes, and the muscles around the jaw and throat specifically, we can then trigger the emotional/ intellectual relaxation that is required to slip into that deep deep slumber that you need.
So by (inhaling through the nose) creating physical relaxation by mentally relaxing the muscles around the eyes and the jaw and the neck and the shoulders we can actually trick our bodies into falling into rich rewarding sleep that you so meaningfully deserve.

Best,
M~

Hey Hypnotherapist Maureen Quinn here with a quick tip for when you're rolling around and can't get to sleep. I'm going to suggest facial massage, I know it sounds strange and the only thing you really have to have is clean hands, so wash 'em if you didn't. You don't need any lotion, if you like it that's fine, that's nice but we're not here to sell products, we're here to get you to sleep. So the two directions are out, away from the center, and up. If you're an esthetician or massage therapist please chime in, help us...
what you'll discover pretty quickly is how good it feels and why we don't do it more often.
Relax the eyes- when we can create physical relaxation in the body, relaxing the muscles around the eyes, and the muscles around the jaw and throat specifically, we can then trigger the emotional/ intellectual relaxation that is required to slip into that deep deep slumber that you need.
So by (inhaling through the nose) creating physical relaxation by mentally relaxing the mnuscles around the eyes and the jaw and the neck and the shoulders we can actually trick our bodies into falling into rich rewarding sleep that you so meaningfully deserve.

Best
M~

This is the most researched and proven breathing pattern 'strategy' for creating relaxation and inviting the body to cross that bridge into refreshing, rewarding sleep. This demonstrates how to count the inhale-hold-exhale 3 times. With hope that this helps somone along the way.... Best ~ Maureen

Hi I'm Maureen. I created this group and have seen so many new likes and folks joining that I feel obligated to be useful. Because I'm a hypnotherapist (who solves sleep) I'm going to post as many get to sleep when it's hard tips and tricks as I have up my sleeve.
With the hope that some of these ideas will be helpful to you, maybe get you an extra hour or two of sleep some night when you really really need it!

Best ~M