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a concise monthly zine, issue one featuring tips for managing anxiety and aiding sleep stay up to date @ facebook.com/fourthfloorzine
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issueone
managingissuesw/stress,anxiety&sleep
&moresleephygiene/breathing/meditation/mindfulness/aromatherapy
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SLEEPWHYWENEEDIT
DISTURBANCESPARASOMNIAS
INSOMNIAS
Acategoryofsleepdisordersincludingsleepwalking,terrors,teeth-grinding,sleepparalysis,andperiodiclimbmovements.
Sleeprevitalisesourbodiesandminds,playinganimportantroleinthefunctionsofourskeletal,muscular,immuneandnervoussystems,andourcognitiveandemotionalfunctioning.Itisalsothoughttoallowthestorageofimportantmemories,andcreatesubtleconnectionsinexperiencesandthoughtviadreaming.
SLEEPHYGIENE
SLEEPDREAMS&NIGHTMARESMANAGINGNIGHTMARES
PREVENTINGNIGHTMARES
-notetheaspectsofthedreamthatwereparticularlysurrealorimplausible,remindingyouthatitwas,infact,justadream-externalisethenightmarebywritingaboutitindetail,drawingit,ortellingsomeoneaboutit-listentocalmingmusicorreadtogetbacktosleep
-writedownanyworriesorstressorsbeforegoingtobed-parta-partakeinarelaxingactivity-avoidcaffeine,cigarettesandotherdrugsbeforesleeping-avoidknowntriggers,suchasmediawithfrightening,upsettingordistressingcontent-avoideatingheavilybeforegoingtobed-focusonpositivethoughtsandmemoriesbeforefallingasleep
ANXIETYMEDITATIONCOREIDEAS
PRACTICES
-promotionofrelaxation-developmentofpatience,generosity,compassion,forgiveness-awarenessofthoughtsandfeelings-mental,emotionalandspiritualclarityandwellbeing
Transcendental-performedseatedwithastraightback-utilisesamantra-focusesonbreathingZazen-minimalformofmeditationinvolvingsitting-performedforlongperiodsoftimeKundalini-focusesonthebreathflowingthroughbody’senergycentres-activelyusesbreathtomoveenergyupwardQiGong-circulatesenergythroughthreemajorcentresusingbreathHeartRhythm-focusesonbreathandheartbeatGuidedVisualisation-focusesonvisualisation-involvesconcentrationuponanimaginedenvironmentMovement-focusesonmovementofbodyFocused-involvesconcentrationuponachosenthought,idea,object,sound,etc.
ANXIETYMINDFULNESS
BASICMETHOD
Mindfulnessexercisescanbebeneficialforstress,orfeelingsofderealisation,depersonalisation,ordissociation.Thepracticeisconsideredaformofmeditation,andaidsingrounding.
-chooseaquietplacewhereyouwon’tbedisturbed-makeyourselfcomfortable,whetherseatedorlayingdown-closingyoureyes,takesometimetobecomeattunedtoyourbbreath-focusonthemotionofyourbreathing-whenyouareready,bringyourattentiontothesensationsinyourbody,beginningwithyourtoes-imagineorfeelyourbreathreachingyourtoesthroughyourbodywhenyouinhale-imagineorfeelitflowingbackoutwitheachexhalation--continuethisuntilyouhave‘scanned’eachpartofthebody
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