Here in Lucidology 101 portion 5 we'll cover the precise relaxation regimen you can use to fall asleep easily to remedy insomnia and enter waking sleep paralysis for frequent lucid dreams and O.B.E.s.
How To Save A Boatload Of Time On The Relaxation Stage
You do not have to devote hours soothing each and every portion of your physique to have O.B.E.s. About 90% of your body's tension is in about 10% of your muscles. If you target just those essential areas you can rapidly loosen up adequate that your physique will interpret it as a signal to rest.
The Ideal Location To Start Calming
Most books on relaxation say to lay down and start out soothing at your feet and function your way up to your head. That's not the most useful way to do it considering the vast majority of your body's tension is in your jaws, not your feet.
The jaw is the strongest muscle location in terms of extorted force. The world record for bite strength is 975 foot-pounds for two seconds. No other muscle in your body can exert much more total force than your jaw muscles and no other muscle holds significantly more tension.
The Best 5 Well being Conditions From Excess Jaw Tension
Several consumers go their complete lives and in no way consciously assume to unwind their jaws. This causes bruxism, or "teeth grinding" which wears down your teeth and result in other complications this kind of as:
1 - Tooth aches
two - Headaches
3 - Ear aches
four - Tinnitus (which is ringing in the ears)
five - Dizziness
So the really first factor I do prior to an O.B.E induction or falling asleep is to loosen up my jaws. This step is totally necessary. It only takes a couple of seconds so it provides you the most bang for your buck of all the relaxations you can do.
Step 1: Jaw Relaxation
Start with a very firm massage of the meaty element of your upper jaws in front of and beneath your ears. This is named your "masseter muscle" and is the single most significant culprit for locked up muscle knots in the whole body. Press strongly with your fingers on each sides of your head and get a 'good hurt' feeling.
Step 2: Palm Squeeze
The second step is to squeeze on the two sides of your jaws with your palms instead of just your fingers. You can use pretty a bit of force when you do this mainly because your jaws are pretty strong. Let your jaw go as slack as you can despite the fact that pressing.
Step three: The Jaw Stretch
It really is popular to stretch earlier than and just after exercising such as stretching your legs by touching your toes. But have you ever stretched your jaws muscles? You may possibly look silly undertaking this, but it definitely goes a long way to soothing your jaws. So the third step is to relax your jaws as a great deal as you can then use your fingers to pull your jaws open. You might possibly be surprised how substantially your jaws resist your fingers but by stretching them you can get the tension out.
My grandfather was a professor of a science referred to as relaxology. A single of his colleagues could relax his jaws so a great deal that you could wiggle it with your hands and it felt like there was pretty much absolutely nothing holding his jaws on his head. You do not have to unwind your jaws that a great deal but I mention it to give you an plan just how much tension is in your jaws even if you believe they're relaxed.
Step 4: Horizontal Wall Chest Stretch
Step 4 is to stretch your arms and chest against the wall. Location a palm flat on the wall and turn the trunk of your physique so that you get a superior stretch from the especially recommendations of your fingers, down your forearm, you bicep, shoulder and all across your chest. Exhale all the tension out. Repeat this twice with both arms.
Step 5: Vertical Chest Stretch
Step 5 is to stretch against the wall by placing each palms above your head against the wall and then bending forward. This actually targets your shoulder and chest tension. Inhale and exhale entirely and slowly three instances to work all the tension out. Stand up usually, then repeat the vertical chest stretch.
Step six: Stretch Your Feet
Step six is to stretch the bottom of your feet by propping your foot against the wall and leaning forward. This will also give you a beneficial calf stretch. Repeat this on each foot two even more times then sit down and massage the individual muscles in the soles of your feet with your hands.
Step 7: Stretch Your Hands
Step 7 is to stretch the palm of each hand by pushing your fingers back with the other hand. This also gives your forearms a nice stretch.
Step eight: Loosen up Your Shoulders
Step 8 is the final stretching step. Do some slow windmills to loosen up your shoulders. It's tempting to skip this step but your shoulders carry essentially as considerably tension as your jaw so it is crucial to stretch and unwind your shoulder as a great deal as probable.
Step 9: "Pre-roll" To Dissipate Overall Body Tension
For step 9, remember that one purpose of the roll more than signal is to get you to roll more than which causes you to gradually collect and release tension. Here's a trick to speed that up or even skip above it.
Lay down in bed and unwind a substantially as you can for 15 seconds or so. Then roll over and unwind for a couple more seconds. Roll once again and loosen up... Repeat this numerous instances and you'll relax the rest of your muscles fairly fairly quickly.
This performs considering generally when you stretch a single body part to loosen up it, you have to tense up a further component.
For instance, to stretch one particular hand you had to tense up your other hand. By laying down and rolling about for a minute you stretch and loosen up anything a small bit at a time and get your "roll above" phase finished all at when.
Step ten: Stop Drop And Roll
Once you happen to be accomplished rolling around, step 10 is to begin Cease Drop And Roll. Lay flat on your back with your arms above your head and get started daydreaming. See Lucidology 101 part three for how to do Stop Drop & Roll to fall asleep if you have not but.
Step : Start out Sleep Breathing
Step is to begin sleep breathing. See Lucidology 101 portion four for particulars if you have not noticed it yet.
Step 12: Roll Eyes To Loosen up Them
Step 12 is to unwind your eyes and the cease micromovements. Roll your eyes about both directions a few instances and then let them rest. The thought is to totally forget that your eyes even exist. To do that count 150 heart beats.
Step 13: 150 Heart Beat Count To Forget About Eyes
Focusing on your heart for a extended time will make it really feel like it's going to beat its way out of your chest. Nonetheless if you get up and essentially examine your pulse you'll uncover that it is beating like regular. The heart pounding sensation is just a trick of the mind which will guide to distract you from your eyes.
Step 12: Bring Arms Down To Enter 'Drop' Mode
After 150 heart beats you've come to step 14 which is to switch on the roll over signal. Drop your arms down to your side and move to step 15 which is to tense and release each and every muscle group.
Step 15: Tense And Loosen up Muscles
By now you should really be fairly deeply relaxed. Continue to rest breathe and sense where you still have some tension left. Slightly tense that location for a second then release it. This will cause you to relax that muscle additional than earlier than you tensed it. Start off at your jaws and finish at your feet.
To do this, count 150 heart beats beginning at 300 which tires your brain out a small faster. After each ten heart beats pause the count and tense and release an additional muscle group. For instance, when you get to 160 tense and loosen up your jaws. At 170 tense and release your face, at 180 your neck and so forth. If you shed track of where what number you happen to be on that is a wonderful sign that it's working and you happen to be falling asleep.
Step 16: 'Roll' Phase
When you get to 450 you are going to either be asleep or feeling the roll above signal. If you do not have a incredibly powerful roll signal then just daydream and carry on sleep breathing for a even though until eventually it is robust enough. When you seriously really feel the will need to roll above you have reached step 16 which is to simply roll over and release any remaining tension. Continue sleep breathing and you are going to black out inside of a few moments.
Warm Socks
Two things that honestly speed things up are socks and earplugs. You may perhaps not understand how significantly your physique temperature drops when you fall asleep but when you are feet are just a tiny bit cold it's extremely very hard to unwind. So wear socks even if you don't assume you have to have them.
Silicone Earplugs
Earplugs are also extremely important for falling asleep speedy. You can get them on amazon or Target. The silicone putty earplugs operate the very best and you can make them last quite a few employs by washing them with soap after each use.
Here's the comprehensive system, step by step.
1 Jaw Massage
2 Jaw Palm Squeeze
three Jaw Stretch
4 Horizontal Wall Chest Stretch
five Vertical Chest Stretch
six Stretch Your Feet
7 Stretch Your Hands
8 Loosen up Your Shoulders
9 "Pre-Roll" To Dissipate All round Physique Tension
10 Commence "Cease, Drop & Roll": Hands Above Your Head
Start Sleep Breathing
12 Roll Eyes To Relax Them
13 150 Heart Beat Count To Forget About Eyes
14 Bring Arms Down To Enter To "Drop" Mode
15 Tense & Unwind Muscles That Are Nonetheless Tense
16 Roll
Coming up in Element 6 you are going to uncover out how to use the sun to keep away from the #1 mistake every person makes in O.B.E.s & how to optimize your brain chemistry for lucidity.
Plus we'll cover the One O.B.E. induction I would use if I was not allowed to use any other individuals.
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