So if something is planned for next month, or the month after, I can really see where it is, and how many days are between now and then. Telling me that something is two months away does not convey useful information to me. I have to see it. I can see it all. I need these calendars to stay on track with where I'm supposed to be and what I need to be doing. Otherwise, things sneak up on me. "I need to get my papers together for the taxes; oh, that's a long way off, I have plenty of time" or "That trip is coming up, but it's not til next month." When I say that, well, it might as well be next century because next month seems so far off, but the day is going to suddenly be here, and I'm not going to be ready, just surprised. <a href=''>I</a> don't seem to have trouble knowing where I am in space - I'm in my office, or the kitchen, or in Houston - but, if we're going to Houston next week, I have little concept of what "next week" really means, how much I can reasonably expect to get done before we leave, what are the things I need to do to get ready and when do I need to do them, when do I need to start packing, etc. <a href=''>You</a> could have told me "We're going to Houston next month", or "next year", or "sometime", and it would all be about the same to me. <a href=''>So</a> I need to keep checking the three month calendar where I have all these events written in and can see where they really are. <a href=''>In</a> addition to insomnia, there are some other sleep disorders that can interfere with getting the right amount of quality rest. <a href=''>Speak</a> to your doctor if you have any questions about your sleep patterns. <a href=''>Your</a> doctor can refer you to a sleep clinic where your sleep will be tracked to see if you have a sleep disorder. <a href=''>Respiratory</a> sleep disorders: difficulties breathing during sleep, such as sleep apnea. <a href=''>Restless</a> legs syndrome: unpleasant feelings in the legs and an urge to move. <a href=''>Periodic</a> limb movements: involuntary rhythmic movements of the limbs during sleep. <a href=''>Non-restorative</a> sleep: lack of deep sleep, resulting in not feeling rested in the morning. <a href=''>Circadian</a> rhythm disorders: irregular sleep and wake patterns, often caused by shift work, jet lag or lack of routine. <a href=''>When</a> looking at how to get a better night's sleep, it is important to think about all the elements that create the right conditions for sleep to happen. <a href=''>Many</a> things people do during the day influence the body clock and sleep drive. <br /><br /><a href=''>Pain</a> and stressful life events can create changes in behaviours that affect sleep. <a href=''>Look</a> over the following list of behaviours that can interfere with sleep. <a href=''>It</a> may be a surprise that some behaviours that are helpful for coping with pain may contribute to a poorer sleep quality. <a href=''>Resting</a> effortlessly in awareness itself. <a href=''>Sitting</a> here awake, breathing, being present.... <a href=''>And</a> now directing attention back to the sensations of breathing for a few minutes.... <a href=''>And</a> now making a transition by opening the eyes if they have been closed or widening the gaze, bringing attention to these next few moments, moving the body in any way that feels helpful. <a href=''>In</a> this example, the teacher moves from a primary attentional focus on the sensations of breathing to an increasingly broader field that discretely includes body, sounds, thoughts, and emotions as part of the development of an "observer stance." The teacher then shifts the participants' focus to rest in and be receptive to all sensations. <a href=''>This</a> is the open-monitoring of the entirety of experience. <a href=''>The</a> intention of this practice is to enhance the capacity to bear witness to experience as well as to how one is relating to it. <a href=''>This</a> facilitates the participants' ability to receive experience regardless of its charge with less identification, less reactivity, and an embodied understanding of impermanence. <a href=''>This</a> has important ramifications for participants as it helps them to address negative mind and mood states earlier, which is central to developing choice around how to skillfully respond. <a href=''>As</a> I began the process of rebuilding my body, I searched for medical healthcare professionals and certified fitness coaches that had similar healthcare visions as I did, to help me achieve success with my overall fitness goals. <a href=''>One</a> of the first things I thought about was a natural body-builder fitness group. <a href=''>I</a> believe that whatever you are searching for, you should go directly to the experts and learn from the best. <a href=''>They</a> will show you how to be a winner and will be by your side every step of the way. <a href=''>I</a> will forever be grateful to my fitness coach, Jocelyn Jean, International Federation of Bodybuilding and Fitness (IFBB) Pro Bodybuilder. <a href=''>First,</a> Jocelyn had me study and practice the habits and the mindset of body builders. <a href=''>Wow,</a> these folks are the most disciplined group of people I have ever met in my life. <a href=''>I</a> was then and I am now still fascinated by the fierce discipline, structure, and determination body builders must have to be the best of the best. <br /><br /><a href=''>In</a> addition, Jocelyn had me study the different meal plans and exercises for each fitness group, whether body builders, bikini division, or women's figure champions. <a href=''>He</a> wanted me to understand that they all had one common characteristic: physical discipline with fierce determination to win. <a href=''>During</a> the 1990s, David Rowntree was the drummer in Blur, the hugely successful British band. <a href=''>But</a> by 2003, his marriage had ended and Blur had disbanded. <a href=''>So</a> David enrolled on an Open University course and, motivated by an urge to help some of society's most blighted people, studied to become a barrister. <a href=''>He</a> went on to spend one night a week working as aPolice Station Representative', interviewing and advising people who had been arrested. `The more I do it, the more important I think it is. By and large, nobody is speaking up for these people. Nobody's on their side. Probably eighty per cent are either drug addicts or have other mental health problems. And society has branded them as evil, so there is no one on their side.' David is now a solicitor specializing in criminal law. He advises in relation to general criminal defence including police station representation. He is also a patron of Amicus - an organization that provides legal representation for those on Death Row in the United States. Helping others creates a positive mindset. It gets you into a cycle of positive thinking and behaviour. Doing something to benefit someone else can make both you and the people you are helping feel good. You don't have to make it your career, there's a wide variety of opportunities in voluntary work. And it's not only people whose situations you can help improve. You can also help animals. Stephanie, for example, started volunteering when she was ten years old.

I'm poor at judging time. I can't tell how long I've been doing something. If I'm playing a computer game (I don't anymore) hours can pass and I'm not aware of it. I'm no good at estimating how long it will take to do something, or how long it will take to get somewhere. This uncertainty contributes to the sense of being rushed. If I'm about to start something, a project, or a trip, my strategy now is to guess how long it will take and add fifty percent. Also now I'm aware that anytime I'm doing a project at home, it will require three trips to the hardware store. I will never manage to pick up everything I need on just the first two trips. I can count this into my time estimate. Dr. Ivan Pavlov, a psychologist, discovered that he could train a dog to drool just by ringing a bell. He began his experiment by ringing a bell every time he gave meat powder to a dog. After repeating this pairing over and over again, the dog began to associate the bell with food. Once this connection was learned, Dr. Pavlov only needed to ring the bell and the dog would drool, expecting a forthcoming meal. How does this experiment relate to insomnia? Have you ever fallen asleep in front of the TV in the living room, and then gone to bed and felt wide awake? If this is a common event for you, you may be experiencing something called "conditioned arousal." Conditioned arousal happens when the bedroom is associated with being awake rather than with being asleep. If pain or stress has kept you awake for a few nights in bed, the brain can learn that the bedroom is a place for being awake and alert. Even if the pain and stress get better, it can still be hard to fall asleep in the bedroom because of this learned association.

At this point, the teacher embodies open-monitoring through her guidance of the practice by using such words as, "Noticing whatever comes in the moment as we sit here, observing sounds, thoughts, emotions, sensations in the body including the breath. Not directing your attention anywhere, not looking for or holding on to anything, but rather receiving sensations. Noticing the movement of experience, sensations arising, staying for a while, and leaving to be replaced by another and another," and using such metaphors as thoughts as clouds in the sky or leaves being carried downstream. All of this reflects the attention to the movement of experience as a participant-observer rather than as the protagonist in his own story. Just like with Dr. Pavlov's dogs, these associations happen unconsciously, without our awareness. They can be difficult to change once they are repeated enough times. This is why making changes to your behaviours around sleep can be important for managing insomnia. I just can't judge time well. If I have a day or a weekend off, I get excited about all the things I'm going to get done, some fun things and some "catch up." So I make a list. But then I need to put some of the things in parentheses or just cross some of them off, because I'm never going to get all that done. Then I'm just going to feel disappointed and down on myself. Part of the problem is, I start thinking, "Wow, I have all day Thursday off!" Well, I do have all day Thursday off, but I don't have all day Thursday to get things done. By the time I have my prayer time and eat breakfast and read the paper and shave and do my exercise and shower and dress and check my phone messages and my e-mail, half the morning is gone. At least. And then, of course, it is expectable that unexpected things will come up. And if I have some extra time off, I want to spend some extra time with my wife. So if I say, "I have a week off." or "I have a day off." it gives an unrealistic picture of the time available to accomplish things. So I've needed to learn to be realistic in what I think I'm going to accomplish. And to always make a short to-do list off the long one, and then to focus on one thing on the list at a time.