時尚雙語:善待自己：睡個好覺吧！

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 e 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？

當然，如果你一直擁有完美的睡眠，那就不必拜讀這篇文章了。啊，不過，如果你總是不能美美地睡上一覺，並且總感覺體內有許多壓力讓你喘不過氣的話。在這兒，你就能找到你需要的一貼良藥，它能讓你學會放輕鬆。

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：

我總是會在午夜十分突然醒來。幸運的是我很快發現了自身的壓力就是那個罪魁禍首，它緊緊地將我包圍。所以，顯然，壓力和過分活躍的思維就是不能有個好覺的導火線。

那該怎麼辦呢？答案是，在上牀睡覺之前，我會花點時間，大約半小時，來放鬆自己。放鬆自己的身體，放鬆自己的神經。哈，很快，我就會感到壓力都已驅散，等着我的一定是個甜美的好覺。

具體怎麼放鬆自己呢？那就是給自己的腳做個Spa,在spa水裏滴上幾滴麻油和由印度的香根草提煉而成的香精油。使全身的肌肉都得到放鬆。或許給自己的雙腳來個按摩看似家務雜事，實則不然。它的好處可多着了。我敢保證，在你做完這個按摩之後，你的神經系統一定會重重地答謝你。

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。因爲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：你時常會因爲壓力過大而皺眉，眯眼，咬牙，皺緊下巴，或者呼吸急促嗎？試着舒展你臉頰和前頭的肌肉，微微張開嘴巴，釋放在你下巴和脖子裏積聚的壓力。試着閉起眼睛，放鬆你的眼球，眼瞼，眉毛，耳朵，頭髮和頭皮。最後再花至少五分鐘的時間想象一下你頭部任何一個部分，讓它慢慢放鬆下來。你就會發現這個方法其實很有用。

2.深吸一口氣，鎮定你的神經：呼吸具有難以置信的魔力，你可以在任何時間，任何地方使用它。簡單快速的呼吸並不能減輕你的壓力，反而有可能使其增加。更會刺激你的神經系統。而當你深吸一口氣，就猶如這股氣是從腹部跑出來的一般的時候，你的神經系統纔會得以鎮定和放鬆。事實上，你呼出來的氣有70%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臟六腑，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），只需五到十分鐘，就能使你身上許多地方獲得放鬆。當然，你可以選擇你自己喜歡的精油，比如椰子油和杏仁油。另外，你也可以加幾滴由蘭巖草，檀香或者是薰衣草提煉而成的精油，這能使你的腳部按摩取得更好的效果。要想了解更多這方面的信息，就點擊這裏看看吧。.

4. 用“瑜伽眼睛枕”--給眼鏡睛也來個放鬆：你要知道，壓力也會通過你的眼鏡進入身體。你眼鏡所看到的東西會十分容易地擾亂你內在的精氣神。如果你對着電腦屏幕數小時，那麼你的眼鏡與身體一定會感到疲勞。這時候，你就需要給眼睛做個放鬆，把專爲眼睛服務的瑜伽枕放在雙眼上，至少五分鐘。然後再深吸一口氣，讓身體得到放鬆，使你的精神徹底恢復。當然，做這個放鬆的時候，人需要平躺下來。如果你對這個感興趣的話，可以點擊這裏來看看更多有關這個“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：首先，將你的左手放在左耳朵上，右手放在右耳朵上，輕輕地用手分別在兩個耳朵上呈圓圈狀撫摸。之後並以與之前相反的方向重複剛纔的動作。整個過程至少需持續3分鐘。在這期間，你可以在大海寧靜聲音的陪伴下，集中精神，長長地深吸一口氣，將你體內的細胞重新喚起。如果你不能集中注意力的話，可以試着對自己說：“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：這裏有個十分簡單的方法，叫做心靈放鬆法。首先講你的雙手放於心髒的地方，就好像你在向上帝祈禱。然後深吸一口氣，並且微微低下你的頭，閉上眼鏡，與你的內心最深處來次對話。你會發現，你保持這樣的姿勢越久，能量就會越快地回到你的體內。請不要小看這個方法的功效，雖然它看似簡單，但卻能帶給你意想不到的結果。

7. 笑是個很好的抗壓劑：大笑十分具有功效，它能緩解你緊張的情緒。現在嘗試大笑一下吧，或許沒有理由，或許只是看了一部有趣的電影。儘量避免去看那些題材嚴肅，基調悲傷的電影吧。那會使你感到難過，憂傷。去找找Youtube上的有趣視頻吧，它纔會讓你更健康。笑是極具感染力的。如果你看到周圍有人在大笑，下一個大笑的就會是你自己了。在大笑過後，你會感到自己一下子輕鬆不少。所以，還不趕快嘗試一下？

8.地面對自己體內的壓力：你身體的哪個部位感覺到了壓力了呢？是胃部，頸部，腳底，還是全身？不管壓力在哪兒，我們需要做的就是勇敢地面對。這樣你就會發現，原來壓力在我們每次呼氣的時候就隨之煙消雲散了。壓力有時確實讓人喘不過氣，但勇敢的面對就能把它消滅。你只需要坐着或站着。深深的呼氣，然後身體也會隨着每一次的呼氣而變的輕鬆。我可以想象壓力通過我的腳底從我體內離開，進入到了腳下的泥土裏。

9.音樂治療，滋養你的神經：你是否知道欣賞約翰施特勞斯的藍色多瑙河能夠在生理上重新激發你的活力，即使你已經筋疲力盡？科學家們已經證實了音樂確實能夠滋養人們的中樞神經系統。如果你不相信我說的話，那麼就到雅虎來一探究竟吧。那上面就有這方面的介紹。聽聽音樂，放鬆自己吧！