“.. before going to sleep you must get ready, as they are going on a sacred pilgrimage… Never go to bed with a negative thought in your head, for a wreck havoc in your subconscious...it is the experiences of the last minutes before you go to sleep but I'm more important, more significant, and anything that happened during the day.” -Aivanhov
This habit promotes healthy sleep and uses my overnight subconscious to help build in positive presence. (Declare, Read, Express, Attend, Massage, Thanks, Intention, Manifest, Entice).
Tims routine is nice too and this one
NOTE: Take a moment and note what you did in your day.
You could do this in a notebook or just briefly in your head. If you have something on your mind this is an opportunity to not down some thoughts, getting them out of your mind and onto the page. I often write it on a piece of paper and add it to my jar of awesome days, which I can review at the end of the month.
INSPIRE OR INQUIRE: Do something to inspire you, or recognize what/who inspired you today, OR ask questions to reframe your day.
Read or listen to something inspiring or, if you’re low on energy simply place your mind on what you saw / who you interacted with that inspired you today I often set a 10 minute timer to read to. If it’s been a hard day then we can as evening questions (What have I given today? What did I learn today/use as investment for the future?
THANK: recognise how you have been generous today and where you have received generously.
This practice helps us to appreciate kindness and support cultivated more in ourselves. We can add onto this and intentions of being generous kind tomorrow. This can include yourself.
GRATITUDE: Place your mind on something or someone you feel grateful for.
Noting this down can also be useful, and then setting an intention to share gratitude now, or in the morning- this can add a powerful boost of oxytocin to your routine and focus your mind on what you have, instead of what you lack. I like to end by offering verbal thanks.
HONOUR: yourself. Take a moment to honour your needs, especially physical needs.
This could be in the form of a meditation, a mini massage, a hydrating drink, a yoga pose… it only needs to be brief and allows you to check in with the body.
TOMORROW: Decide on a wake up time, visualise the start of your day or intention.
Visualising is a powerful tool when used well. Don’t get too involved in detail if you are sleepy, just a simple intention like “I will get up at 7:30, feeling refreshed and motivated” . This places the subconscious mind on achieving that focus. You could even pose it as a request to the mind/body, eg. “Please could you wake up at 7am, revitalised and healed?” This is especially helpful if you have an ailment that you’d like the body to work on, whilst you sleep. It could also be an intellectual problem, eg. “Please could you wake up at 9am with clarity about where to find new, inspiring and well-paid work?”
Eckhart Tolle - The Power of Now:
“...last thing at night before falling asleep and first thing in the morning before getting up, “flood” your body with consciousness. Close your eyes. Lie flat on your back. Choose ￼different parts of your body to focus your attention on briefly at first: hands, feet, arms, legs, abdomen, chest, head, and so on. Feel the life energy inside those parts as intensely as you can. Stay with each part for fifteen seconds or so. Then let your attention run through the body like a wave a few times, from feet to head and back again. This need only take a minute or so.”