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Nikki

Relaxation exercises, guided meditations, calming videos, sleep hypnosis

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Shep

I'm learning how to sleep without drugs after taking various drug cocktails for misdiagnosed manic-depression for 30 years, starting as a teenager. Learning to sleep without drugs has proven to be very, very difficult. Insomnia and memory problems are my worst symptoms, followed by being in a dissociative state due to dp/dr. I have to work, plus I live in a crowded, inner-city housing complex, so there are multiple reasons why my insomnia is so bad and may not be simply withdrawal.

 

Since I'm finding success, I wanted to share with all of you in hopes that everyone here will get a well-deserved night's sleep. I'm currently 10 months off all drugs, and my sleep went from 0 - 2 hours a night for months, but now is around 5 - 7 hours almost every night. 

 
I really believe we get to create our own baseline, so my goal in learning how to sleep involves learning how to control my anxiety, set goals that keep me in a positive mindset and give me something realistic to dream about, and teach me healthy distractions to stay occupied on nights when sleep simply doesn't happen. 
 
I posted some videos on my Intro and someone mentioned placing the links here.  Plus I've added more for this thread. If you have some favorite videos that help you sleep, please add to this thread. I hope this is helpful and I wish you all a good night's sleep. 
 
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I'm finding that taking a bath with Epsom salts helps. However, please note that some people have problems with this due to the magnesium, so do your research first. Going into a nightly routine as relaxed as possible seems to help a great deal. Reading, listening to soft jazz or classical music, gentle yoga, prayer or meditation, etc. will let your CNS know that it's "okay", even if life is telling you otherwise. 
 
If your mind isn't in a sleep mode, sometimes getting the body relaxed first can help. As the body relaxes, the mind follows. Here are two videos that help me, one for 30 minutes and one for 10 minutes (sometimes the akathisia and anxiety makes longer videos difficult).

 

          Jon Kabat-Zinn: Body Scan (approximately 30 minutes)

 

          10 Minute Guided Body Scan Meditation from The Meditation Coach (approximately 10 minutes)

 

 

Sometimes the mind simply won't shut off.  I've found my thoughts to be my loudest neighbors, but I have the power to lower their volume. I've found several Mooji videos to be very useful in helping me learn to let my thoughts come and go without inviting them in.

 

         Nervousness, Anxiety & Fear ~ Spoken by Mooji (approximately 10 minutes)

 

         Unbound Peace ~ Mooji (approximately 14 minutes)

 

         From Fear to Stillness ~ Mooji (approximately 9 minutes)

 

 

Once I've given both my body and my mind the time and space to quieten, I settle in with a guided sleep meditation. Here are my favorites so far:

 

         Relaxation Music - Night-time Drive to The Beach - ASMR (approximately 35 minutes)

 

         Guided Sleep Meditation Talkdown (approximately 30 minutes)

 

         Guided Sleep Talkdown - Gentle Rain (approximately 1 hour)

 

   

If you have loud neighbors, sirens blaring unpredictably, or whatever composes your current environmental soundscape, remember this is just other people's drama. It's not yours. And most importantly, it's not you. You are composing your own baseline. 

 

Also remember that this is temporary. Your journey is more than this one phase. I've never met a person worth knowing who lived an ideal and perfect life, and this is just the raw, imperfect, and jagged part of your own journey. 

 

And if you can learn to cope through this, all the rest will fall into place. Learning to get out of my own way is making this so much easier. 

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Freespirit1962

Hi Shep

Thanks for all this info and the links - really helpful. It's 2.5 years now since I came off meds cold turkey and sleep is still my biggest challenge - I have tried some of the stuff you mention, but not all, so will give them a go. There's always something new to try !!

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Shep

Hi Shep

Thanks for all this info and the links - really helpful. It's 2.5 years now since I came off meds cold turkey and sleep is still my biggest challenge - I have tried some of the stuff you mention, but not all, so will give them a go. There's always something new to try !!

 

Hi, Freespirit. Sorry I missed replying to this, but I just came across your post.

 

There's a free online mindfulness course here - http://palousemindfulness.com/

 

It's too structured for me to go through right now, but it really looks like a great 8 week course. I plan on trying to get through it again once my concentration is better.

 

I'm still struggling with sleep, too, but hopefully we'll both see improvements soon. 

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Petunia

If you are currently in pain, whether emotional or physical, or just feeling very uncomfortable, this talk by Tara Brach may help. Tara explores the difference between pain and suffering and examines the most common, yet often unconscious, ways we resist pain. She teaches us how to find peace, even when in the midst of pain.

 

There are several short guided practices included as part of this talk.

 

Her voice is calm and soothing, so just listening to her speak can be relaxing.

 

Tara Brach - The Dance with Pain (approximately 1 hour)

 

 

 

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FightingForHope

Thanks for all the shares! Shep's suggestions brought me to this, which helped me sleep:

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jada

oh my gosh! TY <3 :) just found this and tried! blessings

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FightingForHope

How great! :D
 
I also wanted to mention here this ASMR channel by a young woman I find very calming:
 
https://www.youtube.com/user/GentleWhispering
 
Whether ASMR works for you or not, I find the clips very soothing!
(Autonomous Sensory Meridian Response: a pleasant physiological sensation experienced when engaged with certain auditory and visual triggers.)
 
Also:
https://www.youtube.com/user/MassageASMR
and his relaxation meditation videos with Tibetan bowls ^_^

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SidTheButterfly

There are free meditations (mindfuless and visualisation) on excelatlife.com, written by a psychologist. I've been using them for ages now and I love her voice. Try the cityscape mindfulness and the log cabin meditations! I also love Jon Kabat Zin.

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Altostrata
8 hours ago, Dabhob33 said:

....

****Started new online Sleep course called Go!to Sleep through the cleveland clinic.   Tracking sleep and using CBTI.  I’m meeting with creator of program Dr Drerup on 8/29/18 for sessions.   But others not in cleveland can use the online / remote course.   Might be something for others to consider who are having sleeping issues.   Here’s the link - https://my.clevelandclinic.org/-/scassets/8881218339914257bc112d6cb986b4e3.ashx

....

 

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Rabe

Thank you Alto!  Just was reading a post and realized that perhaps sleeping 2 hours at time isn't the new me as I age. Thank you again for posting this link! 

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JuicysJoi

My husband had some sleep issues during his taper off of Risperidone and was greatly helped by listening to relaxing guided meditation at bedtime. A man named Michael Healy has a whole series of them free on YouTube and they are the best! I'm a firm believer in using every possible resource to overcome these meds.  I've linked some below: 

 

 

 

 

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