joy Calming & Relaxing Ways to End Your Day on a Positive Note and Sleep Deeply All Through the Night Catherine Walters COACH the First, some Do s...

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1 Catherine Walters the joy COACH Calming & Relaxing Ways to End Your Day on a Positive Note If you find it challenging to relax and let go when it s time for you to fall asleep at night, or you toss and turn or punch your pillows trying to fall asleep, wake up during the night and can t fall back to sleep because you re worried, anxious about something coming up or upset about something that happened during the day, then these tips can help you. I m not a sleep expert, though as an energy sensitive, light worker, earth angel, I ve been sleep challenged for many years. I use or have used all of the following tips or combination of them so I can sleep and that s why I m sharing these practical ways with you so you can get a good night sleep every night or almost every night. First, some Do s... Have a comfortable full belly. Like a baby, you ll wake up hungry in the middle of the night and 1. unable to sleep. Before bed enjoy a light snack: yogurt, fruit, baked apple, some nuts, a small baked potato, oatmeal, 1-2 pieces of dark chocolate. Rub some peppermint aromatherapy oil on your belly. If you do find yourself eating dinner 2. later at night and are feeling too full or your dinner didn t agree with you, rub some peppermint aromatherapy oil on your belly to calm it. Take a warm bath with epsom salts or soak your feet in a tub of epsom salts. (Other bath 3. salts and bubblebaths like lavender work too, though simple epsom salts work fabulously.) Prepare for bed about the same time each night. 4. Invest in a white noise machine. A clean, orderly, well ventilated, completely dark, very quiet 5. room is best if at all possible. Investing in a white noise machine may be a great idea for you if you can t control noise around you and find it affects your sleep. Page 1

2 Spray your bedroom. If you enjoy fragrances, spray your bedroom, bedding and pillows with 6. a relaxing aromatherapy spray. Heat a microwave warm pack. If you tend to get cold, heat a microwave warm pack to place 7. in your bed. Create a night time ritual. This might include meditation, write in a journal, make a gratitude 8. list, note the positives or miracles big and small that happened or set up your next day to expect the best. Celebrate your successes and miracles. Take a few moments after you ve written your 9. miracles or the positives that showed up and let yourself breathe them into your body and really feel grateful for them. This will help you attract more of what you do want in your life.. Make peace with yourself and the events of your day. 10. Reflect on and deal with unprocessed emotions. Scan your body and notice any tension, 11 tightness or residual energy or emotions like anger, frustration, doubt, regret that you re holding in your body. Connect with that part and talk with it. For example, let s say your mouth and jaw feel tight and sore. Ask your mouth/jaw, what would they like to tell you? Listen, feel compassion for yourself and ask yourself is there something you could do to release that. It may be to give yourself a hug, or it may mean doing some stream of consciousness writing to release all the pent up words you were unable to express during the day. Scan your body again and this time notice if any fear or worry thoughts or doubts surface. If so, then check in with your Inner Child, for it is the one who is feeling unsafe, scared, unsure. Do non-dominant writing with your Inner Child. With your dominant writing hand, connect with your Inner Child, tell them you are there for them and see if they re willing to talk with you. Write your Inner Child s response with your non-dominant hand. Then continue back and worth using opposite hands to write your questions and responses about what is worrying and bothering your Inner Child. As your Inner Child feels your love, acceptance, reassurance, encouragement and support, you ll find they will relax and let you sleep.. Practice forgiveness for yourself and others about any situation, harsh words exchanged, 12 unmet expectations, disappointments, etc. so you can release that energy and let it go.. Read a positive, inspirational book before falling asleep as this will help your subconscious mind in the dream state to dream, absorb and assimilate positive, uplifting 13 thoughts.. Read a novel that relaxes you. 14 Page 2

3 And some Dont s... Avoid eating a big, heavy meal right before bed. Your digestive system has to work too hard 1. plus it s uncomfortable to sleep with a too full belly. Avoid drinking caffeine and other stimulants too late in the day and especially right before 2. bed. Limit the amount you drink. If you are able to drink spirits limit the amount you drink and 3. avoid getting drunk. Do not have any electronic devices. Most sleep and feng shui experts recommend not 4. having any electronic devices in the bedroom for even their presence can disturb sleep. It s probably best to charge your devices in another room, so you don t hear the pings, buzzes or beeps from incoming texts or mail. Avoid watching violence. Avoid watching violent television shows, movies and negative 5. newscasts before bed for they will not set you up for peaceful dreams and sleep. Do your best to not go to bed angry or upset with others or yourself. 6. As you fall asleep... Breathe naturally and invite your body to relax. 1. Place an eye pillow on your eyes. If your room isn t as dark as you prefer and/or to soothe 2. your eyes, place an eye pillow on your eyes. Thank God/dess, your angels, Divine Friends for all the love, help and support they 3. provided that day. Repeat a spiritual mantra. A way to calm your active mind and help it to turn off and go into 4. sleep mode is to repeat a spiritual mantra, prays, Ho-opono pono, or a mantra you create for yourself like I am peace and love. Page 3

4 Listen to soothing, uplifting, inspirational music, guided meditations or positive hypnotic 5. recordings. Not to worry if you fall asleep before the meditation or recording is finished for your subconscious mind will hear it and that s incredibly powerful. Practice gratitude. Another way to calm the mind while trying to fall asleep is to thank God/ 6. dess for everything and everyone in your life. A heart and mind filled with gratitude sleeps easily through the night. Thank God/dess, Universe, Source in advance for keeping you safe awake and asleep, 7. giving you sweet dreams and helping you have a profoundly deep and healing sleep. Ask AA Michael and his protection angels to keep your child/pet safe. If you have 8. children, any age, or pets (ones who like to roam outdoors and guard at night), a way to help you sleep instead of lying awake worrying, tossing and turning is to ask AA Michael and his protection angels to keep your child/pet safe. I do this every time I close the door when I let Larry Shiva out at night and it helps me relax and not worry about what might happen to him that I can t control. Give yourself Reiki self-treatment. For those of you who have been attuned to Reiki, give 9. yourself Reiki self treatment as you fall asleep or after a middle of the night potty break. Wishing you sweet dreams! Love & blessings, Catherine Page 4

5 About Spiritual life coach, medium, intuitive, energy healer, mentor and teacher.... Passionate about yoga, exercise, zumba dance, nature and hiking! I have known the shame and guilt that comes with wanting to love myself and nurture myself first but not being able to. I opened to the Divine inside myself, and over time and with dedication, I ve been blessed to release and heal many past hurts and almost stopped my worry habit (I catch myself on this one from time to time). With each day, I experience scintillating magic, incredible unexpected miracles from the Divine, especially the angelic kingdoms, and the amazing joy of deeply fulfilling service. My passion is guiding women in the world to reconnect with the wisdom of their authentic Heart Self - so you too can nurture Yourself first, change stress into joyful Divine creation, and use YOUR unique gifts to help create a world of love. Imagine if you were able to clear out the old beliefs and habits that no longer serve you and are actually holding you back or keeping you stuck. Amazing right? Well, I m here for you and for a very limited time, I m offering a FREE Authentically Joyful Discovery Call so you can be totally present and empowered to live the life with happiness and JOY! me at catherine@guidedchange.com and let me know that you want to schedule a call. Learn more about what I do by visiting me online at Page 5