We’ll start with the obvious, although certainly many have never planted themselves on a mat. This ancient Buddhist Nikaya tradition has evolved into countless interpretation, and can range from lying flat on a mat (“savasana,” very relaxing) to some intensely sweaty rigorous poses. After a long day, a few select poses will fold you into a state of bliss.
Similar to taking a shot of alcohol or downing a triple espresso is the all-natural feeling you get if you nail this breathing exercise right. Get yourself in a cross-legged sitting position (preferably on the mat where you just did yoga), put your right hand over your face, your index and middle finer above the right eyebrow, your ring and pinky over your left nostril, and press the right nostril in with your thumb. Breathe slowly in for eight counts through your left nostril. Hold it, then press the left nostril with the pinky and middle finger and exhale through the right. Now inhale for eight counts through the right nostril…do this at least 20 times. You’ll feel the rush.
The Japanese are famous for showering at night instead of the morning. Showering or merely washing one’s face and exfoliating before bedtime is a perfect way to feel pure, especially if you follow this ritual by climbing into newly-clean bed sheets!
…and check off the Today List. Did you do everything you planned on? Probably not. Have faith in the fact that the day took its own course while also integrating your day into it. Add what you didn’t achieve to the Tomorrow List, and it will likely get ticked off tomorrow night. This ritual shouldn’t feel like tomorrow will be formidable and full of dreadful tasks. Write down the things that you’re excited to wake up and do.
A glass of red wine, a beer, a glass of smokey scotch–some medical experts claim partaking of these daily is better than not partaking at all. Ever just say out loud, “I need a damn drink”? That’s because your day probably demanded one. Listen to your body and have a drink (two at most!).
It’s an unresolved argument whether mild alcohol intake aids sleep or hinders it. Going to bed drunk makes entering into an R.E.M. cycle difficult, so avoid this as much as possible. If you can get into a cycle of sobriety where you actually are tired in the evening from exercise, a good dinner, and perhaps some yoga, you’ll feel OK falling asleep without alcohol.
Clenching our teeth together in frustration, contorting our face into a frown, mashing down on food all day long–these actions take some serious muscle work and leave tension in our jaws! Like the nasal breathing exercise, this is something so easy to do that it will leave you feeling blissful. Open your mouth wide for at least a half minute, breathing steadily through your nose. This will let your jaw off the hook.
Go for a nice constitutional around your neighborhood, especially at that magic hour when the sun is fresh down but it’s still a little light outside. Go alone so you don’t have to talk to anyone, and leave the iPod at home–there’s some sublime sounds emanating from the windows of people’s houses, of kids still running around playing street games. Take some new routes and relish the sense of discovery.
Yep, the Neurobehavioral Research Lab and Clinic has completed research that proves staring at fish going about their business is deeply therapeutic, even if for five minutes! “Aquarium Therapy,” it’s called. Better yet, move to the Cayman Island and have a mid-afternoon snorkel every day (keep dreaming!).
Gross! Just kidding. Remember when your mom used to think this would prevent bad dreams? The nightmare was realized when she pulled the cup out of the microwave.
Try some chamomile tea, and sweet dreams!
