Focusing and Falling Asleep
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Mary Kay writes: “You have indicated that your practice of Focusing has helped you fall asleep more easily. Since I began Focusing, I have found my overall quality of sleep has improved significantly, but I do still have difficulty falling asleep in a timely fashion. I am wondering if you have some suggestions for ways an insomniac can use Focusing to benefit her sleep.”
Dear Mary Kay,
I’m going to give my personal answer first, and then I’m going to tell you about a fabulous resource.
The first thing I do at bedtime is read — in bed — until I’m sleepy. I don’t like the feeling of trying to sleep when I’m not sleepy. So my deal with myself is that I’ll read until I’m nodding off, and then, right then–even if I’m in the middle of a sentence–I’ll set down the book and turn out the light.
What I do next comes from Focusing. I sink my awareness into my body. I sense the comfort of the pillow and the sheets. I sense where my body feels heavy, tired, relaxed. I inhabit my body in the here and now… which is also a deliberate turning away from thoughts about past or future. I feel my breath, follow it, going in… and out…
And soon I am asleep.
But I know it’s not this simple for everyone, so let me tell you about this fabulous resource. As readers of my newsletter The Focusing Connection are aware, there are two women in the New York area, Susan Rudnick and Robin Kappy, who have created a whole program around Focusing and sleep.
I couldn’t begin to tell you all the methods they’ve gathered together to use Focusing to help with sleep. For example, they have a series of Focusing invitations that you can ask yourself, like: “What is it that’s keeping me from feeling a sense of well-being so I can open to sleep?” or “What is it my body needs right now to relax?” or “What is it that I am thinking about that is keeping me up?”
Another example is their concept of “companioning.” They say: “Companioning is a way of softening at the edge of conscious awareness, being with one’s self in a kind and gentle way, perhaps including a visualization of a companion to keep us company during restless moments.”
It’s a great article!
“Softening at the Edge: Focusing into Sleep”
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Here’s the good news: You can read their entire article, and in fact the whole issue of The Focusing Connection in which it appears, by clicking here. The issue will download as a PDF file which you can read on your computer.
