A shared practice
Freewriting Before Bed
S
Created bySean Fargo
Part 9 of Sean's sleep series — recorded in his own voice.
In Sean Fargo’s own voice9 min
Read along — the full script
I'm Sean Fargo. One of the reasons why it can be hard to fall asleep sometimes is because our thinking minds just won't stop. We tend to have a lot going on in our lives, both personally and professionally, and it can be hard to switch the mind off sometimes to allow yourself to relax and feel embodied as you lay down.
One mindfulness practice that's been really helpful for a lot of people to fall asleep faster and with more ease is a journaling practice. A lot of people have a journal next to their bed with a pen or pencil, and they just journal for about five to ten minutes before falling asleep. It can be really helpful to get the content of your thoughts out of the head and on paper.
I highly recommend using paper more than a laptop or a tablet because the light from electronic devices can keep you up for longer than you want. Also, if we're using a tablet or a laptop, there's so many distractions between email and the Internet and e-books that can often keep you distracted and keep you up for longer than you wish. So I'd like to get started with this journaling exercise that can help you to relax the mind and calm the body.
I recommend using paper and pen and starting to free write about the types of thoughts that you had today. So reflecting on your mood and some of the major thought patterns that you had in the morning, in the afternoon, and at night. Now, if you don't have a journal right now, it can be helpful just to reflect on it without writing them down.
But I do encourage you to start writing about the types of thoughts that you had today and the emotions that you experienced. Maybe there were feelings of worry about something. Writing about that. Just describing the thoughts that you had and the feelings behind them.
Maybe you had thoughts of appreciation about a friend or a loved one or a moment that you experienced. Just free writing about your thoughts, whatever's predominant and noticeable for you right now. Just continuing to write as much as you can.
No one needs to read it. Just reflecting on paper the thoughts that you had today. Maybe there was a lot of planning about the future or memories about the past. What came up for you today? And what are the feelings behind them?
Simply expressing the mood, the emotions, the feelings, any major details that came up. Just writing them all down. It's a way of releasing them from the head onto paper, allowing them to flow out of the head. Just writing them all out.
And after a while, after you've been writing, reflecting, and releasing your thoughts onto paper, it can be helpful to close your journal or just set the paper down next to your bed to find a nice, relaxed position laying down. To have your feet spread out and your hands by your side. Taking a deep breath.
No need to think anymore, just allowing yourself to be here right now. After a long day, this is your time to relax. This is your time to let go. To continue to release by softening the body, softening the belly, loosening the shoulders, softening the muscles of the face and the jaw.
Relaxing the eyes. Breathing naturally. Feeling the bed with your body and letting go.
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