Despite the challenges of life and the disability, I am incredibly blessed that I can get myself to sleep. I have learned to catch the sleep train, and liken the blissful state to travelling to a destination.

Whilst it is well -documented that: taking a warm bath, avoiding caffeine, eating late, or using our devices- can help; we often still battle in trying to quieten our noisy minds: in order that we can get to the land of slumber. We need an easier sole distraction…

Although I have been practicing mediation and mindfulness for well over a decade, and it is enormously helpful across many areas of my life: in realty I have the attention span of a gnat. It took me a long time to master the skills.

In so, I realised some years ago, that to learn about either holistic tool seems hard, because to relax takes super concentration powers: not easy for the busy mind.  I needed a short cut which did not require monitoring my breathing, and which seemed relatively easy.

I devised the sleep train to assist me, and it might help you to also catch the sleep train. Here is what I do.

Firstly, get comfortable in bed: stretch and wiggle and lay on your back. (You will naturally favor sleeping on your side, or your preferred position- once you have completed the exercise.)   Then imagine that you are about to board a real train. It’s helpful to recall a time when you got on one for leisure. A time, when by you had found the perfect seat and you breathed a sigh of relief -because it was comfy and the sun was streaming through the window: making you feel cozy secure and warm.

Hold onto that feeling, whilst placing one hand over your heart, the other over your tummy.

Next, try to remember the sensation of the engine, the gentle vibration of wheels on track, and the comforting reverberation that you felt in your body. Keep your hands placed where they are, if you move them keep replacing them, as this is key; and imagine the warm sun streaming through the train window, as the beat of the train encompasses you, and you feel molded into the hum of its movement.

Do not worry if your mind wanders, simply try and keep the distractions train- orientated.  Can you picture the lush green steep banks, the lacy rosettes of wild flowers: yellow, purple pink. The carefree rabbit nibbling at a dandelion. The bold comedic sounds of the raucous crows and seagulls.

What else can you recall from a previous unrushed pleasant train journey? Perhaps a sweet old lady who smelled of lavender soap, and it made you feel homely. The waft of the freshly cut grass when the train stopped and the carriage door opened.  And you felt so warm and cozy because the sun had gently heated your legs: your jeans like a thermal wrapping: the perfect dozing temperature…

By now your breathing will have self-regulated, and solely because you have contently been pleasantly distracted by your own helpful imagination. You have not had to remember complicated – sounding mediation or mindful instructions, and nor have you had to monitor your breathing.

Even if you feel you have done a bad job at keeping on track of your fictious journey, you have the gist of it – ready to practice the following night… and you are making progress, simply because you are discovering the power of your own incredible human mind.

You can picture any scene, but try to pick one that utilizes all your human senses. The sleep train is useful because you are using the rhythm of movement to induce the feeling of relaxation.

I so hope that you too can soon enjoy getting off to sleep.

With SUNNY wishes, Emma x