Hey JP-
Yes, I have an awareness routine that I go through before sleep. It is similar to what we do at the end of a yoga class - Savasana (pronounced shuh-VAH-suh-nuh)which translates as 'corpse pose'.
Since inhalation is connected with muscular contraction, and exhalation is connected with muscular release, we link any tension in the body with the breath, and let it leave with each exhale. As we lie flat on our backs, we begin scanning our bodies for tension, beginning with the toes and slowly moving the awareness up the body one section at a time, ending at the crown of the head. It is easier to release tension in sections at first. Also, it is important if in bed to position the body in such a way that full release doesn't put the body into any contortions or uncomfortable posititions. This can be a bit more challenging (or less!) if you are not sleeping alone. There are actually some really nice spooning positions that can encourage full release as well. Experiment!
Eventually this relaxed state can happen in just a few seconds. I have found that the very LAST part of my body that wants to let go are my glutes. Can't tell you why. Maybe I'm a tight-ass or something. [img]tongue.gif[/img]
The muscle of the mind must also release. This is sometimes a bigger problem than the physical muscles. For this I recommend listening to a lecture by my first physiology teacher. Regardless of my energy level, one minute of his drone would transport me to alpha state. I'm sure you have someone in your history that invoked that response. Perhaps a quick visualization of them would do the trick.
Anyway, I wish you a happy and restful release tonight! (even if it is only for ten minutes in between the baby's cries!)
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-Bryan
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