Be Kinder To Yourself: Enjoy A Deeper Sleep:

Did you know it requires more energy to “hold onto” stress in your body than it does to let it go? Blow the stress out with your next breath. A twitter rejuvenation note.

Are you stressed and tense or soft and relaxed?

Of course, you needn’t read this article if you are already getting a fabulous nights sleep. Ah, but if you’re having trouble sleeping and feel stress and tension hiding in your body, then a good dose of “softening up” therapy may be just what you need.

Your personal mantra whilst reading this article and until your sleep improves is:

“my sleeps get better and better”

My Favorite Softening Up Therapy:

I’ve been waking up in the middle of the night of late. Luckily I quickly spotted that my body had a few tights spots which I knew were trapped pockets of stress. Stress and an overactive mind are a sure fire way to stop a great nights sleep.

What to do? The answer - I need to soften myself up ( for half an hour or so) before going to bed. Release the stress, loosen myself up and heh! presto, I’m relaxed and ready for a good nights sleep.

My favorite “softening up” therapy treatment is a self foot massage with warmed sesame oil and a few drops of the essential oil called vetiver. The thought of massaging your own feet might seem like a chore but in fact its not. The benefits are enormous. I guarantee your nervous system will thank you.

Soften Yourself Up Daily:

If feel stressed, tense and tight, then it may take a week or so until your body starts to respond and soften up.

But don’t wait until its too late. Even if you are feeling great “softening yourself up” is a great well being habit to add to your daily routine.

9 Delicious Ways To Soften Yourself Up For A Great Nights Sleep:

1. Soften your face:Are you “holding in” stress by frowning, squinting, clenching teeth, tight jaw, tense tongue or tight breathing? Release your tongue from the top of your mouth and allow it to float, feel your cheek and forehead muscles relax, open your mouth slightly which will release tension in your jaw and neck area. Close your eyes and relax your eye balls, eye lids, eye brows, ears, hair and scalp. Spend at least 5 minutes imagining every part of your head, letting go then softening. This is bliss, baby and it works.

2. Breathe into your belly to calm your nervous system:Your breath is an incredibly powerful tool that you can use anywhere, anytime. Short, quick, shallow breathes feed stress and stimulates your nervous system. Whilst breathing slowly from your belly calms your nervous system and relaxes you. In fact 70% of your breathing should be from your belly. It invites more oxygen into your body and removes old stale air from the bottom of your lungs. Breathing in and out from your belly will soften you up.

3. Sedate your nervous system by massaging the souls of your feet:Reflexology tells us that certain parts of your feet relate to certain organs and energy channels in your body. Gently massaging both your feet (souls, ankles, toes) with a warmed organic sesame oil for five to ten minutes can soften and relax many parts of your body. Of course you can use any organic oil you prefer such as coconut oil or almond oil. Adding a few drops of an essential oil like vetiver, sandalwood or lavender will add another therapeutic boost to your foot massage. To find out more read my article - You deserve a daily self massage:

4. Relax and soften your eyes with a yoga eye pillow:So much stress can enter your body via your eyes. What you see can easily disturb your internal energies. Staring for hours on end, at a computer screen can also stress your eyes and body. Treat your eyes to some deep relaxation by placing a yoga eye pillow over them for at least five minutes. Simply bring your awareness back into your body and breathe and let your body do the rest. Obviously you need to be lying down to do this. If you are keen to make your own yoga eye pillow here’s some tips.

5. Rejuvenate your energies with hand yoga:Hand Mudra’s are so simple and have an amazing effect on the human body by activating certain energy channels in your body. Here’s the rejuvenation hand mudra to soften your thoughts and pressure in your head: Place your left palm on left ear and right palm on right ear. Gently move your hands as if massaging your ears in a smooth circular motion. Repeat this circular motion in a counterclockwise direction for at least 3 minutes in total. Listen to the sounds of the ocean, focus on long slow breathing. If your mind is having trouble staying focused then give it something to do” I am calm and relaxed”. This simple hand mudra withdraws your senses from the outside world and pulls your scattered energies back into your body.

6. Think from your heart and not from your head with a heart mudra:Here’s a very simple way to get out of your head and back into your body. A heart yoga mudra. Push both palms of your hands together and place them over your heart area in prayer position. Make sure the thumbs are touching your heart chakra area. Now breathe into this area by bowing your head, closing your eyes and connecting to your quiet place inside. You will notice the longer you stay in this peaceful hand yoga posture the more energy will be directed away from your head and back into your body and heart. Never underestimate the power from something as simple as a heart mudra.

7. Laughter is an excellent de-stressor:Laughter is a theraputic tool that can boost your nervous system. Laugh for no reason or watch a very funny movie. Certainly avoid watching anything on TV that is serious, sad, depressing, upsetting or stressful to your nervous system. If it doesn’t make you smile then don’t watch it. Laugh yourself healthy with youtube video’s. Laughter is contagious so simply by watching laughter you will soon be laughing yourself. You always feels lighter and softer after laughing. Give it a try.

8. Breathe into your stressed bits.Where do you feel your stress? Stomach, neck, bottom or all over. Consciously breathe into your stressed bits and notice the stress dissolve with each exhale. Stress is tight and breathing into your stressed bits invites an openness which dissolves the tightness. Your body will become softer with each deep exhale. You can do this exercise sitting down or standing up. I also imagine the stressed energy leave my body out through the soles of my feet and back down into the earth.

9. Sound therapy nourishes your nervous system:Did you know that by playing The Blue Danube by Johann Strauss 11, that it physically has ability to revitalize you after times of stress and fatigue. Scientists have proven that it nourishes your central nervous system. Yahoo! You can read all about it right here if you don’t believe me: A simple solution for overburdened nerves: Soften yourself up with some soothing classical music.

學會善待自己： 享受一個甜美好覺吧！

你知道嗎？你給自己的身體施加壓力比釋放它會消耗自身更多的能量。所以在你下次呼吸之際，把你體內的壓力也一起“呼”出來吧！

你有壓力嗎？或者你是個能夠輕鬆生活的人
？

dangran
，ruguoniyizhiyongyouwanmeideshuimian，najiububibaiduzhepianwenzhangle。a
，buguo，ruguonizongshibunengmeimeidishuishangyijiao
，bingqiezongganjiaotineiyouxuduoyalirangnichuanbuguoqidehua。zaizheer，nijiunengzhaodaonixuyaodeyitieliangyao
，tanengrangnixuehuifangqingsong。

當你在看這篇文章的時候

，就可以念以下的咒語：我要睡覺

，我要睡覺，我要睡覺。。。。。這樣你的睡眠質量就能提高啦！~（說笑了）

我最喜歡的放鬆方式：

wozongshihuizaiwuyeshifenturanxinglai。xingyundeshiwohenkuaifaxianlezishendeyalijiushinagezuikuihuoshou，tajinjindijiangwobaowei。suoyi，xianran，yaliheguofenhuoyuedesiweijiushibunengyougehaojiaodedaohuoxian。

那(na)該(gai)怎(zen)麼(me)辦(ban)呢(ne)？答(da)案(an)是(shi)，在(zai)上(shang)床(chuang)睡(shui)覺(jiao)之(zhi)前(qian)，我(wo)會(hui)花(hua)點(dian)時(shi)間(jian)
，大(da)約(yue)半(ban)小(xiao)時(shi)，來(lai)放(fang)鬆(song)自(zi)己(ji)。放(fang)鬆(song)自(zi)己(ji)的(de)身(shen)體(ti)

，放(fang)鬆(song)自(zi)己(ji)的(de)神(shen)經(jing)。哈(ha)
，很(hen)快(kuai)，我(wo)就(jiu)會(hui)感(gan)到(dao)壓(ya)力(li)都(dou)已(yi)驅(qu)散(san)，等(deng)著(zhe)我(wo)的(de)一(yi)定(ding)是(shi)個(ge)甜(tian)美(mei)的(de)好(hao)覺(jiao)。

具體怎麼放鬆自己呢

？那就是給自己的腳做個Spa,在spa水shui裏li滴di上shang幾ji滴di麻ma油you和he由you印yin度du的de香xiang根gen草cao提ti煉lian而er成cheng的de香xiang精jing油you。使shi全quan身shen的de肌ji肉rou都dou得de到dao放fang鬆song。或huo許xu給gei自zi己ji的de雙shuang腳jiao來lai個ge按an摩mo看kan似si家jia務wu雜za事shi
，實shi則ze不bu然ran。它ta的de好hao處chu可ke多duo著zhe了le。我wo敢gan保bao證zheng，在zai你ni做zuo完wan這zhe個ge按an摩mo之zhi後hou，你ni的de神shen經jing係xi統tong一yi定ding會hui重zhong重zhong地di答da謝xie你ni。

學會每天放鬆自己

如果感到神經緊張，壓力巨大，那麼就花點時間，像是一個星期，直至你的全身上下都開始舒展和放鬆。

但是請別把自我放鬆這件事耽擱得太遲。因為即使你自身感覺良好，放鬆自己仍然是個十分有益的日常習慣。

九條黃金法則教會你放鬆自己，享受睡眠吧！

1. 你的臉部肌肉：nishichanghuiyinweiyaliguodaerzhoumei
，miyan，yaoya
，zhoujinxiaba，huozhehuxijicuma？shizheshuzhannilianjiaheqiantoudejirou，weiweizhangkaizuiba
，shifangzainixiabahebozilijijudeyali。shizhebiqiyanjing，fangsongnideyanqiu
，yanjian，meimao
，erduo，toufahetoupi。zuihouzaihuazhishaowufenzhongdeshijianxiangxiangyixianitouburenheyigebufen，rangtamanmanfangsongxialai。nijiuhuifaxianzhegefangfaqishihenyouyong。

2.深吸一口氣，鎮定你的神經：huxijuyounanyizhixindemoli，nikeyizairenheshijian，renhedifangshiyongta。jiandankuaisudehuxibingbunengjianqingnideyali，faneryoukenengshiqizengjia。genghuicijinideshenjingxitong。erdangnishenxiyikouqi，jiuyouruzheguqishicongfubupaochulaideyibandeshihou，nideshenjingxitongcaihuideyizhendinghefangsong。shishishang，nihuchulaideqiyou70%應該來自腹部。這樣你就能呼吸到更多的氧氣，從而趕走壓在你肺部裏的陳腐之氣。

3. 你的神經添加一劑鎮定劑：按摩腳部：反射論告訴我們我們的腳步部和五髒六腑，氣脈都是息息相關的。用含有有機芝麻油給自己的腳做個按摩（從腳裸到腳趾）
，隻(zhi)需(xu)五(wu)到(dao)十(shi)分(fen)鍾(zhong)
，就(jiu)能(neng)使(shi)你(ni)身(shen)上(shang)許(xu)多(duo)地(di)方(fang)獲(huo)得(de)放(fang)鬆(song)。當(dang)然(ran)，你(ni)可(ke)以(yi)選(xuan)擇(ze)你(ni)自(zi)己(ji)喜(xi)歡(huan)的(de)精(jing)油(you)，比(bi)如(ru)椰(ye)子(zi)油(you)和(he)杏(xing)仁(ren)油(you)。另(ling)外(wai)，你(ni)也(ye)可(ke)以(yi)加(jia)幾(ji)滴(di)由(you)蘭(lan)岩(yan)草(cao)，檀(tan)香(xiang)或(huo)者(zhe)是(shi)薰(xun)衣(yi)草(cao)提(ti)煉(lian)而(er)成(cheng)的(de)精(jing)油(you)，這(zhe)能(neng)使(shi)你(ni)的(de)腳(jiao)部(bu)按(an)摩(mo)取(qu)得(de)更(geng)好(hao)的(de)效(xiao)果(guo)。要(yao)想(xiang)了(le)解(jie)更(geng)多(duo)這(zhe)方(fang)麵(mian)的(de)信(xin)息(xi)，就(jiu)點(dian)擊(ji)這(zhe)裏(li)看(kan)看(kan)吧(ba)。.

4. 用“瑜伽眼睛枕”--給眼鏡睛也來個放鬆：niyaozhidao，yaliyehuitongguonideyanjingjinrushenti。niyanjingsuokandaodedongxihuishifenrongyidiraoluannineizaidejingqishen。ruguoniduizhediannaopingmushuxiaoshi，namenideyanjingyushentiyidinghuigandaopilao。zheshihou
，nijiuxuyaogeiyanjingzuogefangsong，bazhuanweiyanjingfuwudeyujiazhenfangzaishuangyanshang，zhishaowufenzhong。ranhouzaishenxiyikouqi，rangshentidedaofangsong
，shinidejingshenchedihuifu。dangran
，zuozhegefangsongdeshihou

，renxuyaopingtangxialai。ruguoniduizhegeganxingqudehua，keyidianjizhelilaikankangengduoyouguanzhege“瑜伽眼睛枕”的使用小竅門。

5.會手部瑜伽
，讓你再次活力四射：給手做瑜伽十分簡單，且效果顯著
，它能激活你體內各個細胞，讓你重新精神振奮。以下是如何做手部瑜伽的方法及步驟：首shou先xian，將jiang你ni的de左zuo手shou放fang在zai左zuo耳er朵duo上shang
，右you手shou放fang在zai右you耳er朵duo上shang，輕qing輕qing地di用yong手shou分fen別bie在zai兩liang個ge耳er朵duo上shang呈cheng圓yuan圈quan狀zhuang撫fu摸mo。之zhi後hou並bing以yi與yu之zhi前qian相xiang反fan的de方fang向xiang重zhong複fu剛gang才cai的de動dong作zuo。整zheng個ge過guo程cheng至zhi少shao需xu持chi續xu3分(fen)鍾(zhong)。在(zai)這(zhe)期(qi)間(jian)
，你(ni)可(ke)以(yi)在(zai)大(da)海(hai)寧(ning)靜(jing)聲(sheng)音(yin)的(de)陪(pei)伴(ban)下(xia)，集(ji)中(zhong)精(jing)神(shen)
，長(chang)長(chang)地(di)深(shen)吸(xi)一(yi)口(kou)氣(qi)，將(jiang)你(ni)體(ti)內(nei)的(de)細(xi)胞(bao)重(zhong)新(xin)喚(huan)起(qi)。如(ru)果(guo)你(ni)不(bu)能(neng)集(ji)中(zhong)注(zhu)意(yi)力(li)的(de)話(hua)
，可(ke)以(yi)試(shi)著(zhe)對(dui)自(zi)己(ji)說(shuo)：“我需要放鬆，我需要平靜。”這個簡單的手部瑜伽練習趕走你體內的壓力和疲勞，並且能使你再次活力四射。

6.心靈來個放鬆：這(zhe)裏(li)有(you)個(ge)十(shi)分(fen)簡(jian)單(dan)的(de)方(fang)法(fa)，叫(jiao)做(zuo)心(xin)靈(ling)放(fang)鬆(song)法(fa)。首(shou)先(xian)講(jiang)你(ni)的(de)雙(shuang)手(shou)放(fang)於(yu)心(xin)髒(zang)的(de)地(di)方(fang)

，就(jiu)好(hao)像(xiang)你(ni)在(zai)向(xiang)上(shang)帝(di)祈(qi)禱(dao)。然(ran)後(hou)深(shen)吸(xi)一(yi)口(kou)氣(qi)，並(bing)且(qie)微(wei)微(wei)低(di)下(xia)你(ni)的(de)頭(tou)
，閉(bi)上(shang)眼(yan)鏡(jing)
，與(yu)你(ni)的(de)內(nei)心(xin)最(zui)深(shen)處(chu)來(lai)次(ci)對(dui)話(hua)。你(ni)會(hui)發(fa)現(xian)，你(ni)保(bao)持(chi)這(zhe)樣(yang)的(de)姿(zi)勢(shi)越(yue)久(jiu)，能(neng)量(liang)就(jiu)會(hui)越(yue)快(kuai)地(di)回(hui)到(dao)你(ni)的(de)體(ti)內(nei)。請(qing)不(bu)要(yao)小(xiao)看(kan)這(zhe)個(ge)方(fang)法(fa)的(de)功(gong)效(xiao)，雖(sui)然(ran)它(ta)看(kan)似(si)簡(jian)單(dan)，但(dan)卻(que)能(neng)帶(dai)給(gei)你(ni)意(yi)想(xiang)不(bu)到(dao)的(de)結(jie)果(guo)。

7. 笑是個很好的抗壓劑：大da笑xiao十shi分fen具ju有you功gong效xiao，它ta能neng緩huan解jie你ni緊jin張zhang的de情qing緒xu。現xian在zai嚐chang試shi大da笑xiao一yi下xia吧ba，或huo許xu沒mei有you理li由you，或huo許xu隻zhi是shi看kan了le一yi部bu有you趣qu的de電dian影ying。盡jin量liang避bi免mian去qu看kan那na些xie題ti材cai嚴yan肅su
，基ji調tiao悲bei傷shang的de電dian影ying吧ba。那na會hui使shi你ni感gan到dao難nan過guo，憂you傷shang。去qu找zhao找zhaoYoutube上shang的de有you趣qu視shi頻pin吧ba
，它ta才cai會hui讓rang你ni更geng健jian康kang。笑xiao是shi極ji具ju感gan染ran力li的de。如ru果guo你ni看kan到dao周zhou圍wei有you人ren在zai大da笑xiao，下xia一yi個ge大da笑xiao的de就jiu會hui是shi你ni自zi己ji了le。在zai大da笑xiao過guo後hou
，你ni會hui感gan到dao自zi己ji一yi下xia子zi輕qing鬆song不bu少shao。所suo以yi
，還hai不bu趕gan快kuai嚐chang試shi一yi下xia？

8.地麵對自己體內的壓力：你(ni)身(shen)體(ti)的(de)哪(na)個(ge)部(bu)位(wei)感(gan)覺(jiao)到(dao)了(le)壓(ya)力(li)了(le)呢(ne)？是(shi)胃(wei)部(bu)，頸(jing)部(bu)
，腳(jiao)底(di)
，還(hai)是(shi)全(quan)身(shen)？不(bu)管(guan)壓(ya)力(li)在(zai)哪(na)兒(er)，我(wo)們(men)需(xu)要(yao)做(zuo)的(de)就(jiu)是(shi)勇(yong)敢(gan)地(di)麵(mian)對(dui)。這(zhe)樣(yang)你(ni)就(jiu)會(hui)發(fa)現(xian)
，原(yuan)來(lai)壓(ya)力(li)在(zai)我(wo)們(men)每(mei)次(ci)呼(hu)氣(qi)的(de)時(shi)候(hou)就(jiu)隨(sui)之(zhi)煙(yan)消(xiao)雲(yun)散(san)了(le)。壓(ya)力(li)有(you)時(shi)確(que)實(shi)讓(rang)人(ren)喘(chuan)不(bu)過(guo)氣(qi)，但(dan)勇(yong)敢(gan)的(de)麵(mian)對(dui)就(jiu)能(neng)把(ba)它(ta)消(xiao)滅(mie)。你(ni)隻(zhi)需(xu)要(yao)坐(zuo)著(zhe)或(huo)站(zhan)著(zhe)。深(shen)深(shen)的(de)呼(hu)氣(qi)，然(ran)後(hou)身(shen)體(ti)也(ye)會(hui)隨(sui)著(zhe)每(mei)一(yi)次(ci)的(de)呼(hu)氣(qi)而(er)變(bian)的(de)輕(qing)鬆(song)。我(wo)可(ke)以(yi)想(xiang)象(xiang)壓(ya)力(li)通(tong)過(guo)我(wo)的(de)腳(jiao)底(di)從(cong)我(wo)體(ti)內(nei)離(li)開(kai)，進(jin)入(ru)到(dao)了(le)腳(jiao)下(xia)的(de)泥(ni)土(tu)裏(li)。

9.音樂治療
，滋養你的神經：你(ni)是(shi)否(fou)知(zhi)道(dao)欣(xin)賞(shang)約(yue)翰(han)施(shi)特(te)勞(lao)斯(si)的(de)藍(lan)色(se)多(duo)瑙(nao)河(he)能(neng)夠(gou)在(zai)生(sheng)理(li)上(shang)重(zhong)新(xin)激(ji)發(fa)你(ni)的(de)活(huo)力(li)，即(ji)使(shi)你(ni)已(yi)經(jing)筋(jin)疲(pi)力(li)盡(jin)？科(ke)學(xue)家(jia)們(men)已(yi)經(jing)證(zheng)實(shi)了(le)音(yin)樂(le)確(que)實(shi)能(neng)夠(gou)滋(zi)養(yang)人(ren)們(men)的(de)中(zhong)樞(shu)神(shen)經(jing)係(xi)統(tong)。如(ru)果(guo)你(ni)不(bu)相(xiang)信(xin)我(wo)說(shuo)的(de)話(hua)，那(na)麼(me)就(jiu)到(dao)雅(ya)虎(hu)來(lai)一(yi)探(tan)究(jiu)竟(jing)吧(ba)。那(na)上(shang)麵(mian)就(jiu)有(you)這(zhe)方(fang)麵(mian)的(de)介(jie)紹(shao)。聽(ting)聽(ting)音(yin)樂(le)，放(fang)鬆(song)自(zi)己(ji)吧(ba)！