Phase 2: The Layers of your Being

Within the Sleep Simplified program, I’ve curated a selection of simple and effective practices designed to cultivate balance, strength, and calm in your life. Because when you improve sleep, you also see an improvement in your overall sense of well-being.
Watch the video to learn more about the first layer of your being and what you may need to work on for this layer.

If you don’t have a lot of time to try all the lessons in this module or don’t feel drawn to any, I recommend you start with this one.
This 15-minute Gentle Yoga for Zzz is a great way to relax, release tension and prepare your body for a good night's sleep.

Gentle Yoga for Zzz: https://vimeo.com/602713961

How to use Gentle Yoga for Zzz

• Add it to your evening schedule.

• Find a quiet and cozy space to practice.

• Dim the lights or turn a candle on.

Yes, you can practice it on your pj’s and turn on your diffuser with your favorite calming oil.
You can even invite a family member to join (this is a great way to get kids to unwind before bed).
Play the video a few times until you’re able to follow this practice on your own.

Enjoy!

I’m all about preventive medicine and this lesson is just that. By improving your posture you will enjoy better health and feel and look amazing.
If you are struggling with any aches and pains, this 11-minute gentle stretching class can take the pressure off your muscles and guide your body to relax.
You can also use this video to warm up before exercising.

Headaches are a common ailment, but the causes of headaches may surprise you.
Whether you suffer from headaches or not, watch today’s video to learn an effective stretching routine and other tips that support a healthy body.

*Disclaimer: No content in this program, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

Lower back pain has been the number one complaint since the 1960s and millions of dollars are invested each year in health care to deal with this problem.
Watch the video and download to workbook to learn how to identify the cause of your lower back pain and an effective stretching routine to release it.

*Disclaimer: No content in this program, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

The most common causes of knee discomfort or injury are sports, dancing, driving, weightlifting, sitting with feet turned out, and yoga (yes, the wrong type of yoga for your body can cause many injuries).
Watch the video and download to workbook to learn how to identify the cause of your knee pain and an effective stretching routine to release it.

*Disclaimer: No content in this program, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

Stress and anxiety usually manifest as tension in the neck and shoulders area. Repetitive movements, sitting or standing for long hours, and not sleeping well can also contribute to feeling discomfort in this area.
Don’t worry if you don’t have enough time to practice this routine, 5-15 minutes in the morning or before bed can help immensely to balance your muscles and reduce pain.
Watch the video and download to workbook to learn how to identify the cause of your neck and shoulder tension and an effective stretching routine to release it.

*Disclaimer: No content in this program, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

Dreaming of a better night’s sleep? The first step is remembering how to relax.
The Breath-Energetic layer includes everything that moves through your physical body: blood, lymphatic and nervous systems, and breath.
The breath is a great tool to relax the nervous system and calm the brain.
If proper breathing is the only thing you take away from this program, this alone would be worth your investment.
Watch the video to learn how to breathe correctly to calm your nervous system and brain.

Dirgha, Yogic breathing, or three-part breathing, can help you use the full capacity of your lungs.
By consciously breathing into each of the separate areas of the lungs, we take in more air than we do habitually, invigorating the body. It is more than the lungs that breathe; every cell of the body needs to be supplied with oxygen.

Watch the video to learn how to practice yogic breathing.

Benefits of yogic breathing include:

• Calming the mind and enhances introversion.

• Cycle exchange of air in the lungs.

• Releasing tension in the chest and abdomen.

• Providing a gentle massage to the abdominal organs, improving digestion.

As the name describes, this breathing exercise is super fun and may cause JOY!
In a nutshell, you will take 3 inhales and one loud exhale. But watch the video to learn how to practice this breathing exercise.

This lesson doesn’t involve eating honey… The word Bhramari in Sanskrit means “bee”, and is named after a type of black Indian bee due to the bee-like buzzing sound produced during the exhalation.
This breath practice can relieve stress, agitation, and anger. It can also help to calm the body and mind before sleep.

Watch the video to learn how to practice Bee Breath.

Nadi Shodhana, the channel-purifying breathing helps to completely exchange the air in the lungs to calm the mind, release tension in the chest and abdomen and to support inner listening.

Watch the video to learn how to practice this breathing exercise.

The RIGHT side of the body is more energetic like the SUN and the LEFT side of the body is more calming like the MOON.  Therefore, you may try breathing only through the right side if you need more energy and through the left side if you want to feel calmer.

When laying in bed at night you can literally turn to the Right side and breathe through the left nostril to get the relaxation effect that your body needs to fall asleep.

On the contrary in the morning, if you need extra energy you can turn to the left side and breathe to the right side to activate the left side of your brain and get more energy.

Watch the video to learn more and practice calming or energizing breathing.

The chakras are centers in your body associated with physical organs or glands through which energy spins and flows.

Blocked energy in any of our seven chakras can sometimes lead to illness, so it is important to understand what each chakra represents and what you can do to encourage this energy to flow freely.

Watch the video to learn more about chakras and how to release blockages that you may be experiencing.

The psycho-emotional level is like your 3-year-old self having temper tantrums inside your head. All your patterns of thought and emotions that happen subconsciously.
There’s no need to dive deep into your biggest wounds or try to eliminate them from your system to heal them.
Bringing awareness, love, and compassion is enough to get the ball rolling.

Watch the video to identify what you need to work on for your psycho-emotional layer of being.

This lesson was not inspired by the Spice Girls, but we can use their song to help get us excited for today’s exercise: “Stop right now, thank you very much.”
While today’s lesson might seem too easy or too good to be true. It can be seriously effective, and you can start benefiting from it right away.

Watch the video to learn more about the STOP exercise and how to implement it.

Lesson 33: This is how I feel

Whenever you’re feeling anxious, unfocussed or overwhelmed, you can lean into this simple tool.
This tool acknowledges your feelings, thoughts and emotions and takes the pressure off.
It is very practical and teaches your brain to acknowledge whatever is going on, without trying to control it or sweep it under the rug with the rest of your emotions.

Watch the video to learn how to practice this tool.

Lesson 34: BRFWA

“BRFWA” stands for: Breathe, Relax, Feel, Watch, Allow.
BRFWA is a powerful tool to ride the waves of life’s challenges.

Watch the video to learn more about BRFWA and how to use it.

I absolutely love morning pages! They helped me get out all the anger and self pity that I was carrying over the years so that I could process it. Now, I use them to find daily calm and clarity.
Watch the video and start using morning pages today because over time, this exercise will help you to become more clear of things that prevent you from sleeping at night.
It will help you take small actions towards letting go or healing for better quality of sleep and a better quality life.

Instead of waiting for the perfect time to meditate in a quiet space with no interruptions, you can learn to enjoy the noise around you and how to be more present even in chaos.
By using this exercise to become more aware of the noise and not trying to control it, you’re going to release so much tension and the feeling that you need to control your environment.

Watch the video to learn how to practice noise meditation.

This is another breathing exercise that may seem too easy to be effective… but there is so much healing power in the breath.

Watch the video to practice breath meditation and let me know if you want to dive deeper into breathing techniques in our next 1:1 coaching session.

The wisdom layer is a bridge between the soul and the body, the big picture perspective of life, and how you flow through it.
It's like looking at yourself in the mirror of life and being aware and able to notice your past choices and lessons without judgment.
It is the gift life gives you for showing up for yourself and doing the work all these years.

Watch the video to identify what you need to work on for your wisdom layer. 

The body scan is one of the most effective ways to begin a mindfulness practice.
The purpose of a body scan is to tune in to your body—to reconnect to your physical self—and notice any sensations you're feeling without judgment.
While many people find the body scan relaxing, relaxation is not the primary goal.
The primary goal of a body scan is to train the mind to be more open and aware of sensory experiences—and ultimately, more accepting. With time and practice, the body scan will build your ability to focus and be fully present in your life.

How to practice a body scan:

Option 1 is listen to this audio:

https://insighttimer.com/mindfullink/guided-meditations/body-scan-meditation-25

Option 2 is to follow these steps below:

1. Lay down or sit in a comfortable position.

2. Take a couple of breaths.

3. Start by noticing your feet and notice if they feel heavy or light.

4. Then slowly move your attention to your ankles, knees, and all your body parts until you get to the top of your head.

5. When you finish this scan, notice the parts of your body that feel heavy, tense or uncomfortable and breathe through that area.

It takes practice but once you trust the exercise and learn to relax with your breath, it becomes a very positive tool.
Watch the video to learn more about body scans.

Get deep rest and restoration in just 20 minutes!
Yoga Nidra got me sleeping again after years of battling insomnia and feeling anxious all the time.
The best part is that it’s so simple! Just lie down (or sit) and listen to it.
Use Yoga Nidra before an important meeting, to unplug after work, or before going to bed, to help you fall asleep faster, and feel rested in the morning.

How to practice Yoga Nidra:

1. Sit or lay down in a comfortable position.

2. Listen to one of these audio recordings below and just allow yourself to follow my voice.

   1. Guided Audio: Yoga Nidra To Fall Asleep Faster
      https://insighttimer.com/monicalebaron/guided-meditations/yoga-nidra-to-fall-asleep-faster

   2. Guided Audio: Relax & Renew Yoga Nidra

      https://insighttimer.com/monicalebaron/guided-meditations/relax-and-renew-yoga-nidra

Watch the video to learn more about Yoga Nidra and start feeling the benefits.

A great way to tap into your wisdom and simplify your life is to ask your 80-year-old self for advice on any particular situation.

Watch the video to learn about my experience with this exercise and how to use it to improve your sleep.

My favorite way of listening to myself is writing morning pages. But my favorite way to listen to others is this exercise.
According to playwright George Bernard Shaw, “The single biggest problem in communication is the illusion that it has taken place.”
This is because what we can put into words and what we say to others, versus what people actually understand, is never the same. Hence the importance of learning and practicing to communicate well.

Watch the video to learn more about how listening skills can help you get better sleep.

Dreams can be filled with signs and life is definitely better with dreams.
I really like to work with my dreams and listen to the signs the universe sets in my path. I used to try to manipulate my outcomes in life, but that was adding a lot of stress to my days and ruining my quality of sleep.

Watch the video to learn how to listen to the truth of what is, instead of trying to force what you wish things could be.

I’m not a trauma expert but here’s what I know about trauma:

1. Trauma can happen to you and it doesn’t have to be the most horrifying thing, it can be something small and still carry the effect in your cells.

2. It can happen to someone close to you, a friend, a sibling, a neighbor.

3. It can be collective trauma, like the pandemic has been for all of us surviving it or a hurricane hitting your city.

4. It can be passed for generations without you being aware of it.

5. When something traumatic happens, your body and mind technically wraps your body in it like a mummy and starts letting layers come out until you feel safe and ready to process and digest what happens.

6. We all experience trauma in a very different way.

7. Trauma’s wisdom definitely made me the person I am now, yet it wasn't an easy process.

Watch the video to learn more about my experience with post-traumatic stress wisdom and how to tap into it for better quality sleep.
Download the workbook for additional resources to support you through trauma if you are currently processing it.

When I started setting boundaries in my relationships, and giving myself the kind of love and attention I gave to others,  I learned to take care of the most important person in my world: ME!
And you can do the same.

Watch the video to learn more about boundaries and how to use them to improve your life.

“It takes courage to say yes to rest and play in a culture where exhaustion is seen as a status symbol.” - Brené Brown
This quote from Brené Brown reflects why it is so difficult for humans to take a rest, to play and enjoy life instead of being in survival mode in this hectic world.
It’s all about creating your perfect blend! (Or your custom recipe 😉 ) Watch the video to learn more about the bliss layer and what you might need to work on.

This lesson is a super fun one!
The seeds that we’ve been planting throughout this program will be starting to blossom and you’ll be raising your vibration.
Artist’s dates are a time where you can focus on enjoying time with yourself and letting yourself be free.

Watch the video to plan your first artist date and then enjoy it!

Journaling can be done in so many ways, the one I find most positive and transforming is gratitude journaling.
But as you know, we are all beautifully unique. You may not enjoy savoring the ingredients of gratitude journaling the way that I do.
So, I’ve included information about regular journaling as well.

Watch the video to learn more about both types of journaling and add your favorite one into your Sleep Simplified Recipe.

Being in nature can be very grounding and uplifting.
The Japanese know this and have been practicing Shinrin-yoku or forest bathing for centuries.
Forest bathing, or nature bathing as I like to call it, is not exercise, hiking, or jogging. It is simply being in nature, connecting with it through our senses of sight, hearing, taste, smell and touch.  

Watch the video to learn more about forest bathing and go take a forest bath!

Having faith is not asking for help; faith is knowing that help is on the way.
This might be the most difficult lesson for you or the easiest one. Either way, I invite you to take a moment to remember that the Universe has your back and that you’re being taken care of.
Surrendering means not trying to micromanage your life, your manifestations, your relationships or finding a solution for your problems.  It means getting crystal clear on what you want and asking the universe or your higher power for it and allowing yourself to receive it.

Watch the video to learn more about surrendering and how it can help you get better sleep.