When I had cancer, I struggled to get a full night’s rest. I would wake up at 2 a.m and then look at the clock every 30 minutes until the sun rose. I was frustrated as I tried everything from exercise to regular sleep schedules. This lack of sleep would cause a ripple effect. I would not sleep well for weeks and then not be able to function in daily life — such as forgetting my passwords or where I was walking to. I was scared because I did not know whether this was for a short time or forever.
Everyone wants a good sleep. Some friends describe waking up in the middle of the night because of social suffering and reading social media. Other friends talk about not being able to fall asleep because they hear an unexpected loud sound outside of their apartment and they worry it is ICE. Still others share they unable to have a restful sleep because they don’t want to burden others with their problems.
How many hours we sleep and whether we wake up rested are affected by things outside our individual choices and behaviors. These outside things like health conditions (e.g. back pain, mental health, sundowning, etc.) or access to resources (e.g. citizenship, healthcare, food, housing, jobs, etc.) influence our ability to adequately and effectively incorporate health recommendations to sleep 7 – 9 hours a night. (DelRosso 2020)
Just as we know that there are some things outside our control, we can do some things on a small scale—like following our breath. Mindful breathing and restful sleep alone will not erase all hard and systemic things. However, they are small pieces to foster hope and to anchor ourselves when we get tangled in the uncertainty, the in-between-ness, and the waiting. Mindfulness and restful sleep can be building blocks to create ease, connection, and sustenance as we face loss or isolation and as we work towards social justice.
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Qi Gong (pronounced chee-gong) is an ancient and contemporary Chinese exercise that combines movement, breathing, awareness, and body posture. There are many forms and styles of Qi Gong, ranging from robust movements to meditation in still poses.
For many, Qi Gong calms and tones the nervous system, builds whole-body coordination, and supports mental focus with a relaxed yet energized feeling. Some describe a deeply rooted, quiet joy when practicing qi gong.
3 Short Qi Gong Exercises To Practice Before Bed
List of moves in the set:
– Butter (Right, Left)
– Headphones (One and off)
– Window (Right, Left, Right)
– Doughnuts (Raised/Horizontal, Crueller/Vertical, Raised/Horizontal, Crueller/Vertical) (Spin each 3 times)
– T shape, rotate, whales
– Smooth the bangs (5 times)
– (Repeat 2 more times: T shape, rotate, whales, smooth the bangs, Turn Left 90 degrees after each time))
– Smooth the skirt (5 times)
(Repeat entire set 3 times, you should end up 90 degrees to right of where started)
– Review Article: Klein et.al. (2017) Meditative Movement, Energetic, and Physical Analyses of Three Qi Gong Exercises: Unification of Eastern and Western Mechanistic Exercise Theory
– Review Article: Wang et. al. (2019) The Effect of Mind-Body Therapies on Insomnia: A Systematic Review and Meta-Analysis
Primordial Qi Gong Set (van Blommestein- Video 18m15s)
SELF: GUIDED MEDITATIONS
SELF IN RELATION TO SOCIETY: GUIDED MEDITATIONS
SELF IN RELATION TO SOCIETY: REFLECTIONS
* Meditation in Times of Crisis (Rev. Angel Kyodo Williams on 10% Happier) (23m) (includes interview, 5 minute practice, Q&A such as relationship of mindfulness and social justice)
WHAT IS INSOMNIA?
* difficulty falling asleep
* waking up throughout the night
* waking up too early
* feeling tired upon waking up
* having at least one daytime problem such as fatigue; sleepiness; problems with mood, concentration.
- Approximately 1 in 4 women has some insomnia symptoms.
- About 1 in 7 adults has chronic (long-term) insomnia.
- Research shows that the majority of refugees had moderate to severe insomnia. (Al-Smadi, 2019; Sankari, 2019)
- Sleep disorders are on the rise. It is estimated that 75% percent of American adults experience sleep disorder symptoms at least a few nights a week.
THE IMPACT OF INSOMNIA ON YOUR HEALTH
- Chronic insomnia can affect your ability to do daily tasks like working, studying, driving, or caring for yourself/your family. (Pilcher, 1997; Pizza, 2010; Ram, 2010; Schlarb, 2017)
- Not getting enough sleep is linked with many chronic diseases and conditions—such as type 2 diabetes, heart disease, obesity, and depression. (Siengsukon 2020)
- Insufficient sleep is one reason why people from lower socio-economic status are at a higher risk for heart disease.
MINDFULNESS AND INSOMNIA
Scholarship suggests that mindfulness may lessen insomnia and improve sleep. (Campo et. al. 2015; Irwin et. al. 2014; Irwin et. al. 2017; Ong and Sholtes, 2010; Ong et. al. 2014; Zhang et. al. 2015)
Mindfulness is paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally. (Thích Nhất Hạnh, Jon Kabat-Zinn, Diana Winston, Kristin Neff)
“Mindfulness is when you are truly there, mind and body together. You breathe in and out mindfully, you bring your mind back to your body, and you are there. When your mind is there with your body, you are established in the present moment. Then you can recognize the many conditions of happiness that are in you and around you. ”(Thích Nhất Hạnh )
* Relaxation response, calming, clearing the mind
* Unblock qi
* Building a muscle: relationship of formal to informal practice