SINGLE HEMISPHERIC SLEEP - HOW TO RELAX

SINGLE HEMISPHERIC SLEEP - HOW TO RELAX   
by Irene Baron

[image error]This is to be read aloud to a person trying to relax and get rid of sleep deprivation. The audio link will be posted here very soon.

INTRODUCTION

PERSONS USING THIS RELAXATION METHOD CLAIM THEY ARE ABLE TO SLEEP MORE DEEPLY THAN NORMAL AND ARE MORE REFRESHED UPON AWAKENING. IT IS HOPED BOTH BRAIN HEMISPHERES SLEEP TO ALLEVIATE SLEEP DEPRIVATION.

This relaxation method is a way to relax your body so that you may rest in a deep sleep with, hopefully, both brain hemispheres at rest. If you are not asleep at the end of the narrative, repeat the audio session. Most persons are asleep before the end of the second session. When you have learned these procedures about how to relax, use them any time you wish to sleep. Each time, tell yourself that you want both sides of your mind and brain to rest and sleep.

You want the brain to heal itself. It must remove toxins which build up during the day. Each time you go through this guided relaxation procedure, you should be able to do so more quickly by yourself. After the first time, you may no longer need the verbal instructions as you will know what to do and how to do it. Improvise if necessary. The main goal is to get you out of the “sleep alert” mode to total rest when you are in a safe place. Go through this process especially when you are having difficulty getting to sleep. Eventually, you will be so accustomed to this relaxation process, you can just say to yourself, “relax,” and your body will do so.

Bless you for trying to help yourself. If you have any questions, send an email to irenebaron@irenebaron.com. Put SLEEP as the subject matter to ensure Irene Baron will see it.

Another way to help you heal and try to stop single hemispheric sleep, it is highly recommended that you listen to the YouTube audio “Three Healings by Mitch Bensel.” Bensel is spelled, B –E- N- S- E- L. This healer uses prayers to God to try to bring others peace or calm or healing or all three. Mr. Bensel’s prayers healed author Irene Baron of all body pain. She is now pain free. His healing prayers to God may help stop single hemispheric sleep causing sleep deprivation. You may write to him at mitchbenselhealer@gmail.com. THE RELAXATION PROCEDURE

WARNING:

Due to the relaxation success of this exercise resulting in sleep, it is imperative you do not drive a vehicle or use heavy machinery while listening to this audio procedure. Do not attempt to smoke or drink during this relaxation process. If you are in a dangerous situation or outdoors where there could be predators, do NOT try this relaxation process. You MUST be in a safe location. Do not leave anything cooking on a stove or in an oven. Do not leave children unattended. When both of your hemispheres are asleep, you may not be aware of noises, people approaching you, or animals. The author takes no responsibility for accidents due to falling asleep.

Before you begin, let your family know you may need to be lightly touched on the hand or arm to be awakened.

Please wear comfortable clothing and be barefoot. The first time you accomplish this relaxation technique, it is best to do so on a hard surface. If you can easily lie down on the floor without harming yourself, please do so. In the future, feel free to lie on your bed when you go through the procedures. After listening to this relaxation presentation, in the future you may be able to go through the steps by yourself. Each time you perform this activity you will do it more quickly and easily. Eventually, you will be able to just think the word, “relax,” and be in a totally relaxed state. You may find this procedure may lower your blood pressure without medication.

Once you are horizontal, adjust yourself so you are lying on your back. Take a few moments to become comfortable. Let gravity partially determine your position. Your spinal cord and column should be straight. Your neck and head should be relaxed. Your arms are loose at your sides with your hands relaxed. Legs may be slightly open. Let your bare feet gently fall to the side with no effort.

Once you are comfortable, close your eyes. Keep your eyes closed as you listen to the rest of this. Try to clear your mind of daytime or other worries. It is time to take care of YOU. When you fall asleep, be prepared to sleep 8-13 hours and awaken refreshed. Bless you in this healthy endeavor.

VAGUS NERVE ACTIVATION

The first thing we are going to do is set your vagus nerve into action. This is a large torso nerve that connects many parts of your body from the brain to the colon. Its healing powers are easily activated and can improve your body sleep and mood. By activating it, chronic pain can often be relieved. You do not have to take any medicine or manipulate your body in any way. It is recommended that you activate the vagus nerve every morning to refresh your body and alleviate pain.

To stimulate the vagus nerve system, as I lead you, you will slowly take in 10 slow deep breaths through your nose. You will hold each for one second, and then let it out slowly through pursed lips so you make a soft noise as you expel the air.

As you accomplish this easy procedure, try to take in more air at each breath. I will count your breaths for you. I’ll have you take each deep breath in through your nose by saying, “breath in.” For the hold, I will count “one onethousand.” Then I will say, “slowly release air.”

Let’s start:

1. Breathe in, one 1000, slowly release air
2. Breathe in, one 1000, slowly release air.
3. Breathe in, one 1000, slowly release air.
4. Breathe in, one 1000, slowly release air.
5. Breathe in, one 1000, slowly release air.
6. Breathe in, one 1000, slowly release air.
7. Breathe in, one 1000, slowly release air.
8. Breathe in, one 1000, slowly release air.
9. Breathe in, one 1000, slowly release air.
10. Breathe in, one 1000, slowly release air. ____________________________________________________________________

NOW YOU ARE READY TO BEGIN MUSCLE RELAXATION OF YOUR BODY

Picture yourself as floating on a cloud. Let go of all sensations of the ground or floor or bed under you. Try to become so relaxed that you don’t feel what you’re lying on. Let yourself feel as light as air.

Without moving your body, put your concentration on your right toes. Think to yourself that you wish to relax those toes and the muscles which surround them. Let your foot fall with gravity. Don’t hold it up. Think of the muscles on the top of your foot over your arch. Let those muscles relax. Breathe deep breaths. You have many complex bones and muscles in the foot and ankle area. Try to relax the muscles supporting and surrounding your right foot and ankle. Relax the muscles all over the ankle.

Your lower right leg has easy to relax calf muscles. Between your ankle and knee of your right leg, think to yourself that you are going to relax any muscle that’s in a state of tension. Don’t hold it the leg in any position. Let go. Then let all your calf muscles relax until your lower right leg is at rest. Let gravity hold it down. Apply no pressure. Around your knee there is much connective tissue such as ligaments and tendons supporting the knee and keeping it from dislocating. The muscles below your knee are already relaxed. Now, lets include the connective tissue surrounding the knees. Don’t hold the knee up. Let it relax toward the floor. Feel it relax.

Now, put your attention on your right thigh muscle. Relax any muscle tissue you feel above the knee at the front and back of your right thigh. Your leg is in a state of rest. Let it relax. There should be no muscle pressure or tenseness near your hip. All your right leg muscles should now be relaxed.

Without moving your body, now put your concentration on your left toes. Think to yourself you wish to relax those toes and the muscles which surround them. Don’t hold your foot up. Let it fall with gravity. Move your mind to the muscles on the top of your foot above the arch. Think to yourself, you want to relax the muscles at the top of the left foot. You have many complex bones and muscles in the foot and ankle area. I want you to relax your muscles supporting and surrounding your left foot and ankle.

From your ankle to the knee of your left leg, can you feel any muscle that is in a state of tension? If so, I want you to relax those muscles. Remove any pressure from holding them in place. Let all the calf muscles relax until your lower left leg is at rest. Don’t hold your leg in any position. Don’t apply any pressure. Let your leg rest with only gravity holding it. At the knee joint, there is much connective tissue with ligaments and tendons supporting the joint. Your muscles above, below, and around your knee should be relaxed. Think to yourself that you are letting your left knee relax toward the floor. Don’t hold it in any way. Release it. Let it drop with gravity. Feel it relax downward.

Now, think of your left thigh muscles. Think that you are going to relax the muscles you feel above your knee at the front and back of your left thigh. You’re not using your leg. Let it relax. There should be no muscle pressure or tenseness at any place in either leg. All leg muscles and connective tissue should now be relaxed.

At the lower end of your spine, you have muscles that support your buttocks, or rear end. Several large muscles cross the buttocks and work with your body when it is in motion. Right now your buttocks are resting with your body weight against them. Think to yourself that you want to relax the muscles in the buttocks area. Relax. Release any tension around that part of your body. Let your buttocks fall with gravity. Relax.

We are in no rush. We’re going to address some large muscles beginning with muscles at the lower part of the spine on both sides of your vertebrae. Think to yourself that you are going to remove all tension to that area of your body. Let go of it. Don’t hold onto your lower back muscles. Let them relax. As you visualize the spine and muscles supporting them, think to yourself, relax. Keep your legs relaxed. If you have had any tension return to the legs, think of letting go. Relax the legs again if needed. Let them rest against the floor.

We’re going to move up the back side of your body along the spinal column. All the muscles connecting to the vertebrae on both sides of the spine, from the buttocks to the neck, will be relaxed. One by one you will visualize moving up your spine. Let your mind think of relaxing those muscles as you remove any tenseness around the spine.

Let’s begin.

Right above the buttocks, on either side of the spine’s vertebrae, your muscles are usually tense. To support your back, your muscles may stay tense all day as you move around, work, stand, walk, drive etcetera. Right now, make a concerted effort to relax those muscles at the very lower part of your back on both sides of your vertebrae. Now, let’s move up the spine. Concentrate your thoughts as your attention moves up your back. Relax the muscles closest to and on both sides of your vertebrae as you move up. Again. Move up slowly. Imagine each vertebra and the muscles connected to it. One after the other. As I speak, move your relaxation up your spine. Muscles on each side of each vertebra will relax as you go. Relax the muscles upward, again and again, moving toward the neck. Muscles on each side of the spine need your attention to relax. Upward … again, relax those muscles. Think to yourself, relax. Relax. Relax. Relax.

Return your thoughts to the center of your lower back. You have a large outer dorsal muscle which begins at the tail bone at the lower end of your back and extends to the height of your armpits on both sides. This large muscle is connected to the outermost section of the vertebrae. Think of it as a large triangle of muscle from the tailbone upwards. It becomes wider as it moves up and extends across the back. This huge muscle mass must be relaxed. This dorsal muscle mass extending across all of your lower back has to relax. Think to yourself, you are relaxing muscles all through your lower back as your thoughts move up your back.

About halfway up your back, visualize another large triangular muscle that connects above the dorsal muscles about half way up your spine and extends upwards as far as your upper neck and across the tops of your shoulders. It covers your shoulder blades. This muscle mass also has to be relaxed. You have relaxed the very large dorsal muscle across your whole lower back. Now you have to think of relaxing the upper back.

It connects to the spinal area about halfway up your back, spreads out to the shoulders and up through the neck back. Think, relax my back. Relax the lower back. Relax the upper back. As you relax the main large muscles, you will be also relaxing many smaller muscles. Remove all tension from your back. Let your back rest on the cloud. Your thoughts are approaching your shoulders. Most of the muscles of your back along the spinal column should be in a relaxation mode. Don’t hold your back in any way. Release any tension within your back. Release any tension in your shoulders. Let your back and shoulders rest against the floor with only with gravity holding them. Don’t hold or work any back muscles. Relax. No muscle in your body should be tense.

As you reach your shoulders, let those large back shoulder muscles release any tenseness. Let them relax. As your attention moves to the shoulders, concentrate on relaxing ligaments and tendons, the connective tissue. Some muscles cover the shoulder blades from the back of your neck to the shoulders.

Keep your neck still. It is not moving. There should be no tension of muscle in the back of the neck. Let the back of your neck relax. Let it float in that cloud. Let all musculature of the shoulder areas relax around the body, front and back.

The muscles of your chest and abdomen must also relax. You’re not using them right now. They are not tight. Visualize the large muscles in the upper chest on both sides of the breast bone, your sternum, as it extends down from the neck. Let those muscles and on either side of the sternum relax from the center of the chest toward the top of your biceps at your arms. The shoulders may feel as though they are being pulled toward the floor by gravity as you are no longer supporting them. Again, relax the muscles over the front and top of the chest and over the shoulders. Relax the upper back again. Do not move any muscles. Do not hold any muscles tense. Think only of relaxing.

Think of relaxing abdominal muscles across the front of your torso. You have large vertical muscles from the center of the groin upward. Let there be no tension from the center groin to your chest. You have muscles under the abdominal muscles extending to your sides. So many muscles to relax, but you can do it. Think. Relax the muscles at the front of your body. Relax them. Relax. Let there be no tension.

At this time, turn your thoughts to the front of the neck. You have a strong muscle on either side of the neck covered by a broad large muscle that extends from the neck and outward over the shoulder caps. At this time, your head it resting against the floor with no effort. Relax the front neck muscles, the back neck muscles, and the side neck muscles.

Become aware of your face muscles. Feel your forehead. Let it relax and fall at the sides toward the floor. You have circular muscles around the lips. Relax them. Let your mouth fall open. Let there be no tension around your mouth. Think of the muscles surrounding the eyes relaxing. Below the eyes, your cheeks, lower jaw and chin have muscles to relax. No facial muscle should be tense. Relax your forehead again. Face muscles are so used to being tense, they quickly go back to a tense state. All the muscles on your face are to be let go again. Relax them all.

Your brain is divided into two parts, the right and left. It may be that you need to make a concentrated effort to relax both sides of your brain. If you have been in professions of great stress, you may have not slept with both sides of your brain for years. It could be you have slept with only one half of your brain and experienced sleep deprivation. That has to stop. Right now you are in a safe environment. You may rest both sides of your brain and you will be safe. I would like you to think about relaxing both sides of your brain, your whole brain, to help your body become more normal. Concentrate on letting both sides of your brain relax to allow transport of toxins out of your brain. Toxins which develop in your brain all day have to be removed. Allow sleep. You are safe. You no longer need to be alert. You can relax your brain and mind. Think only of relaxation. Relaxing your total body, mind and soul for sleep.

You have relaxed most of the body, leaving the hands and arms for last. Beginning with your fingers, let muscles in both hands relax. Relax the littlest fingers, the ring fingers, the central fingers and index fingers. The thumb has larger muscles. Allow your thumbs to relax. Allow the muscles in the palms to relax. Next, concentrate on muscles, tendons and cartilage on the back of the hand. Each finger has tendons connecting upward to muscles in the arm. Let the fingers and muscles relax. Don’t move your hands. Keep them fully relaxed. Let gravity hold them.

Think upon your wrists. There are several bones in your wrists with much connective tissue to allow for complex twisting motion. All muscle and tissue within the wrist needs to be relaxed. Think about where the fingers are connected and relax that tissue. Muscles around the wrist in any direction must be relaxed. It should be so relaxed that you don’t feel the wrist anymore. Let it go. Leave it to gravity. Don’t hold any pressure on your hands or wrists. Both your hands and wrists may feel like they are floating. Think of them being relaxed and pain free.

Keep the rest of your body relaxed. Inhale deep breaths as needed. We’ll next relax the forearms between your wrists and elbows. There are complex muscles within them, those at the surface differing from interior muscles. The muscles are connected at the wrist or hand on one end, and the elbow or upper arm at the other end. Think to yourself that all those tendons from the hands have to be relaxed. The muscles around the lower arm have to be relaxed. Between the elbow, wrist and fingertips, all tissue should be in a relaxed position. Do not move your body. Relax muscles throughout your body. Let all tension flow from the muscles. Relax the muscles.

The biceps of the upper arms are made of several muscles. Try to relax the connective tissue at the lower end and the bicep muscles themselves. With your arm relaxed and in a loose position, the bicep is stretched somewhat but not in tension. Let it relax so there is no tension or feeling of the muscle. It should be so relaxed that it will have little or no feeling. Concentrate on relaxing the upper part of the bicep where it connects around the shoulder. Think of the arms as relaxing and hanging loosely. Don’t move your arms. They are at rest. Visualize your arms floating. They have no weight. Your whole body should be at rest. Relax.

[image error]Think about your physical brain. The neurons and their billions of connections. The grey matter made up of glia which chemically controls the neurons and their connections. Consider this matter within the skull which makes up the essence of what is you. The right side of your brain is already relaxed. Your mind uses the physical brain to think upon your existence and your world which is here and now, in this place and at peace.

There is no reason why any part of your brain needs to stay awake. The left part of your brain which has been awake, perhaps for years, needs to rest. You need to ensure the left side of your brain is relaxed. You are in a safe place. There is no need for any part of mind or your brain to be alert. You are in a safe place. Think to yourself that you want all of your body relaxed, including your spirit and your conscious mind and brain.

Think to yourself, “My brain must rest. My brain needs sleep to repair itself. My brain needs to sleep to heal my body. I need my whole brain to relax and sleep. Thoughts of my mind are at peace. I want to remove any tension from my mind and body. I want to think only of relaxing my brain and of mindful thoughts. Let ALL of me be at rest. Mind, brain, body and soul.” At this point, there should be no tension in any muscle. Whether you sleep or not, your body should be relaxed and your mind at peace. If you started within a safe environment, both sides of your brain and your thinking should be about the peace in which you are placed. You should be relaxed. If you fall asleep during this process, hopefully, you should have both hemispheres of your brain/mind at rest. With your body also at rest, you should sleep naturally in a deep sleep.