fourth floor zine: issue one

issueone

managingissuesw/stress,anxiety&sleep

&moresleephygiene/breathing/meditation/mindfulness/aromatherapy

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CONTENTS

SLEEPWHYWENEEDIT

DISTURBANCESPARASOMNIAS

INSOMNIAS

Acategoryofsleepdisordersincludingsleepwalking,terrors,teeth-grinding,sleepparalysis,andperiodiclimbmovements.

Sleeprevitalisesourbodiesandminds,playinganimportantroleinthefunctionsofourskeletal,muscular,immuneandnervoussystems,andourcognitiveandemotionalfunctioning.Itisalsothoughttoallowthestorageofimportantmemories,andcreatesubtleconnectionsinexperiencesandthoughtviadreaming.

SLEEPHYGIENE

SLEEPDREAMS&NIGHTMARESMANAGINGNIGHTMARES

PREVENTINGNIGHTMARES

-notetheaspectsofthedreamthatwereparticularlysurrealorimplausible,remindingyouthatitwas,infact,justadream-externalisethenightmarebywritingaboutitindetail,drawingit,ortellingsomeoneaboutit-listentocalmingmusicorreadtogetbacktosleep

-writedownanyworriesorstressorsbeforegoingtobed-parta-partakeinarelaxingactivity-avoidcaffeine,cigarettesandotherdrugsbeforesleeping-avoidknowntriggers,suchasmediawithfrightening,upsettingordistressingcontent-avoideatingheavilybeforegoingtobed-focusonpositivethoughtsandmemoriesbeforefallingasleep

ANXIETYMEDITATIONCOREIDEAS

PRACTICES

-promotionofrelaxation-developmentofpatience,generosity,compassion,forgiveness-awarenessofthoughtsandfeelings-mental,emotionalandspiritualclarityandwellbeing

Transcendental-performedseatedwithastraightback-utilisesamantra-focusesonbreathingZazen-minimalformofmeditationinvolvingsitting-performedforlongperiodsoftimeKundalini-focusesonthebreathflowingthroughbody’senergycentres-activelyusesbreathtomoveenergyupwardQiGong-circulatesenergythroughthreemajorcentresusingbreathHeartRhythm-focusesonbreathandheartbeatGuidedVisualisation-focusesonvisualisation-involvesconcentrationuponanimaginedenvironmentMovement-focusesonmovementofbodyFocused-involvesconcentrationuponachosenthought,idea,object,sound,etc.

ANXIETYMINDFULNESS

BASICMETHOD

Mindfulnessexercisescanbebeneficialforstress,orfeelingsofderealisation,depersonalisation,ordissociation.Thepracticeisconsideredaformofmeditation,andaidsingrounding.

-chooseaquietplacewhereyouwon’tbedisturbed-makeyourselfcomfortable,whetherseatedorlayingdown-closingyoureyes,takesometimetobecomeattunedtoyourbbreath-focusonthemotionofyourbreathing-whenyouareready,bringyourattentiontothesensationsinyourbody,beginningwithyourtoes-imagineorfeelyourbreathreachingyourtoesthroughyourbodywhenyouinhale-imagineorfeelitflowingbackoutwitheachexhalation--continuethisuntilyouhave‘scanned’eachpartofthebody

ISSUEONERESOURCES/CREDITSFURTHERRESOURCES

CREDITS