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Two different approaches
There are two types of approach to improving your readiness for sleep. Both approaches use a mental distraction technique combined with easy breathing exercises to help you achieve physical and mental relaxation.
The information video relates the kinds of things you need to fix to give yourself or your child the best chance of relaxing – which includes all the usual measures like the four basics of the environment, your routines, emotional calm and safety and avoiding excessive stimulation.
Being able to relax will be a help in whatever you are trying to achieve and we know from experience that feeling tense reduces our efficiency and capabilities. Worrying about whether you will be able to sleep will defeat your attempts. Give your mind something else to do!
You may need to get medical advice if there are physical or emotional conditions which defeat your effort to relax and get ready for refreshing sleep.
Our relaxation recordings have the same beginnings in which you train your mind’s eye to visualise a sequence of suggested events. The skill of doing this will improve with practice but even if you allow your mind to float on the spoken words you will be making progress towards better sleep.
Try our free sample recording now to get the feel of it.
Either way – You can choose whether you will use the recording to get off to sleep or as a preparation to get you in the right frame of mind to start the day well and feeling good.
New Word Association exercises
The word association recordings are a different approach. You will be invited to choose a video film to watch (eg river flowing, sunset over a lake) while you listen to a series of 100 words that are connected to each other within a sequence. If you are curious you will likely try to guess what the next word is going to be – but you won’t have to wait long. When you play it a second time, your mind will be trying to remember the next word in the sequence. With each success you will be giving yourself a positive feeling. Each replay of the exercise strengthens the effect of allowing you to be distracted.
How does it work?
It is important to know how your brain is responding to this type of training. Within our brain we have millions of nerve cells that are as yet unconnected – like un-used memory in a computer. However, in the front of your brain all your experiences are logged into a memory which in this case connects the memory of the words while you are distracting another part of your brain by gazing at the screen.
Make a pathway in your mind
Nerve cells can be thought of as connecting in a line which is redone every time you repeat the exercise so that by the time you have done it 100 times it is like walking down a familiar pathway. The exercise itself is calming and relaxing but the repetitions create a mental fast track to a peaceful mental space in which you feel calm, positive, in control and as one person observed, the calm mind seems to slow time down and this enables tasks to be completed more efficiently without stress.
These exercises can be used to support your daytime and people have also found them helpful when their sleep is disturbed in the night. They last for 7 minutes.
When the mental pathway is well established it becomes possible to select a favourite sequence of five words which you can replay from your memory and this is like a mental shortcut to take you to a calm state of mind whenever stress looms ahead.
By using a combination of both techniques you will be more than doubling your benefit in being able to sleep better at night and manage the challenges of the day in positive ways.
To have 24 hour access to these two approaches you will need to join us as a monthly subscriber using our PayPal facility.
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Discount for family membership
If you also want to subscribe to the children’s on-line service the monthly fee for both subscriptions will be discounted to £9.99 – a saving of £3 per month.