Calming the mind during the night

[mikcatta]

Hi all

iam on week 4 of the course, and although there have been improvements my anxiety sometimes flares up during the night.

I find it hard to concentrate on the breathing as iam sleepy and my mind starts to drift and then goes back into overdrive.

Any recommendations for getting a good nights sleep?

Thanks
Mike

[Gareth]

Keep meditating, keep up with the course, and hopefully you will begin to see some improvements.

Try to let go of striving though; it's a difficult and very important lesson to learn. I'm moving this topic for greater exposure.

[JonW]

Do you meditate just before bed? I know that works for some people who have had trouble sleeping.
Cheers,
Jon

[piedwagtail91]

i can vouch for meditating just before bed, at least, gives you a calm start, but not always!
waking up during the night is something that's bothered me for a while.
i've tried different things from metta practice to pranayama.
if i do start to get a lot of thoughts then i practice nadi shodana http://www.artofliving.org/uk-en/yoga/breathing-techniques/alternate-nostril-breathing-nadi-shodhan
maybe not exactly 'pure mindfulness' but it is mindful and it is very calming.
you can do this lying down in bed and as you need to focus it helps a lot with anxiety, there's little room for thoughts.
it is safe and it's english name is 'alternate nostril breathing', it's not something dark or mystical.
i've used it before now when i've felt panic attacks coming on when i've been having a bad day and had to go places.
mick

[James123]

I always find a guided bodyscan (Mark Williams or the JKZ ones the best for me).

Problem is I don't practice what I preach. For some reason I would rather lie on my side on the bed watching awful tv, having very unhelpful thoughts and horrible body sensations when my ipod is right next to me! I can't even begin to explain why.

[mikcatta]

Thanks peeps.

I do the meditations first and last thing. I always seem to get off to sleep ok, but the hours between 2am and when the alarm goes off, can be a struggle.

In its own way, I find the night time anxiety interesting, as its just my own mind with no input from external factors.

Having passed this weeks monday morning blues I feel much better.

[Mudlotus]

I've had a similar experience.
Am I right to believe most people are familiar with certain 'relapses'?

I myself started with the Guided Meditations from Kabatt-Zin from Januari this year, which turned my many (month of) sleepless nights with ferocious dread, hopelessness and sadness into relative easy sleep. Hardly any problems at all. The 45 minute bodyscan was instrumental in this. 2 nights ago it suddenly 'didn't work' anymore. Which scared me tremendously (panic attack anyone?;). I thought I had evaded my perils, but now they seem to be back.

Please tell me and the OP this is part of the deal and the practice will again work in time
I believe we could use some confirmation.

Thank you and good luck to the OP and my many other fellow sufferers!

[piedwagtail91]

meditation will be different each time you practice. Sometimes you may be calm sometimes you won't.
It's purpose is to develop awareness.
its purpose isn't too fix or change things though that may or may not happen.
You 'fall awake' meditating, though falling asleep is an occupational hazard
Don't rely on it as a sleep aid as that's not its purpose.
a relaxation practice may be better for that.
I've had a similar experience. After a few weeks of decent sleep i have 3 nights of nightmares. No change in my circumstances or practice.
It happens.
When panic sets in,if you can,let go of the why? Or analysing , let go of the trying to fix things, let go of looking to blame,the three main responses and ask yourself" what am i feeling in my body right now" and keep awareness in your body.
By losing the thoughts the emotion will soon fade.

[watson2182]

reading experience about good result of meditation inspire's me a lot.

[Metropolis]

Hello everyone,

I am new to the forum and just about to enter week 6 of the 8 week course. I seem to have a chronic anxiety, being stressed about being stressed! I have had some stressful life events in the last few years (all passed now) complicated by retirement from work. I do not have other stresses and my life otherwise is comfortable.

Anyway whilst 'mindfulness' does seem to be providing some marginal improvements there seems to be deterioration in my sleep pattern. The particular area of problem is when I wake, anytime after 3am, with racing nonsensical thoughts, agitation, head zaps, dizziness, abdominal disturbances and when slipping into sleep nightmares occur. Obviously not all the symptoms at once but combinations on a frequent basis. I try focused breathing, body scan etc with only limited effect.

As one would expect not sleeping well on a continual basis has an ongoing effect not only with tiredness but an increase in physical symptoms e.g. gastritis, bloated abdomen, chest pains and joint aches. None particularly worrying but a nuisance.

So I am asking for any advice based on experience and knowledge.
- Will things improve from continuing the practice of mindfulness?
- Is it normal to have such setbacks during this early phase of learning
- Are there any other proven techniques or therapies to help with sleep?

Sorry the post is a bit long but grateful for any help.