Sensory Movement Challenge Day 6: Funny Faces, a sleepless night, and dancing plants

Disclaimer: this is a place of learning, safety, and hope. Take what you want from the post and forget the rest. Maybe this will help you. Maybe it won’t.

Sleepless Night = Thankful for flexible hours

As always, I tend to do things out of order. Or maybe an order that only makes sense in my head?

No matter what, yesterday was overwhelming. Between work and news updates, coping with life feels harder than normal. The healing circle helped a lot, but it also brought up memories and things I am not prepared to work with right now.

So, I took the opportunity of a sleepless night to finish a work project on deadline and have some fun dancing in the dark. My plants were sleeping. The night was quiet. Groceries came late, so I ate late too. But the Internet was going strong, and I was too high on adrenaline to calm down.

So I worked and danced in my work chair. I smiled and laughed at a kindle unlimited book on another screen. Looked at cute cat photos from an adoption agency (yes I plan to adopt a cat this year). And continued the boring work tasks necessary to create client deliverables on deadline while drinking peppermint tea with ginger-infused honey.

The task took less time than I anticipated; wrapped up around 2AM, so I lay down to rest for a few hours before starting the work day.

Funny Faces – Making and Rearranging of Face muscles

Work finished early, and I was tired, but not ready to sleep. It’s one of those sunny, but cold days where the heat doesn’t always work because it’s too warm outside, but cold inside. So I lay down on my comfy chair in the living room with some blankets and decided to do muscle relaxation meditation.

8 out of 10 times, I fall asleep during this meditation. Kid you not. It’s one of the reasons why I don’t talk about it much here. Nothing to say other than a) it works; and b) it puts me to sleep.

But then it got noisy. Guess the upstairs neighbor came home from somewhere and decided to move around?? So I came back to the present with an achy face. Felt like everything from my eyebrows to my chin was stiff. So I started moving my cheeks up and down. The left side felt different from the right side. So I alternated moving one side up and down with the other a few times. And suddenly, my nose wasn’t so stuffy either.

So then I tried to wiggle my nose (or scrunch it up and down) to see how that felt. Again, it was an unexpected sensation – like when you pull your fingers backward to stretch them – and sound inside my nose as I breathed in and out.

Next I tried moving my cheek bones and muscles side to side (like a half smile), alternating that with puckering and lifting my lips in different positions (grimace, smile, open, closed, bared teeth). I never realized how many small muscles, ligaments, and tendons there were in the lower part of my face before this. As I moved my cheeks, lips, and nose, the sensations occurred as far away as my ears (where my jaw connects to the skull), chin, and forehead.

So I got my eyes and forehead and jaw involved too. All this with my eyes closed as I reclined with my head tilted backwards. Because why not? I was comfortable curled up under my covers and half asleep. Then the noise and cold breeze from the windows distracted me. So I entertained myself making funny faces.

And ended up with today’s movement challenge.

Dancing Plants = happy plants

Right, I forgot to mention this all happened in about 1-2 hours while my mobile phone played music from a classic rock playlist. By classic I mean from the 1950’s to 1970’s. Earlier in the day, I had an audiobook on before the work meeting, and the plants perked up. We don’t often listen to music or other stuff during the day because there’s so much noise from people and cars.

But it was (and has been) quieter than normal. So I put the music on for them while I rested. We all like music (in general), but my plants have some favorite genres. Classic Rock being their number 1 favorite. They like jazz, blues, instrumental/new age, classical, and musicals too. But Classic Rock always gets them dancing.

So what happens when you have a bright sunny day, windows are open, everyone gets a drink of water, and the music is playing?

Dancing plants. I kid you not. They perk up their leaves and branches; then start swaying and moving without a wind. If they weren’t so camera shy, I’d make a video to share. But they are camera shy.

And so while I made funny faces and relaxed into meditation, they danced and laughed in the sun.

Reflection

All in all, it was a fun start to what could have been a tired, stressful day. I got an extra nap. The plants danced. We laughed and played. Got energized to do some clean up. And learned that I really need to be mindful of exercising my face and jaw muscles more.

No, that doesn’t mean I’ll talk more. Or less. Eat more/less. Drink/hydrate.

Yes, it does mean I will work harder to be expressive (express emotions), smile, laugh, and make faces just for the fun of it in my private time.

Who knows what will happen…maybe my RBF will morph into an RFF (resting fun face) instead?

No matter what, I hope you all make some time to laugh today.

Thanks for reading.

Sensory Movement Challenge Day 3: Curve Balls, a restless nap, and cleaning — Scent Reflections LLC

Exercise 1: Kitchen Fun/Guilty Pleasure Dinner What a day. 4 hours at work. Then I planned to do some house cleaning and laundry. Want to organize my kitchen so that I can try out the new combination convection oven/air fryer. It was going to be a guilty pleasure dinner night – oven baked or air […]

Sensory Movement Challenge Day 3: Curve Balls, a restless nap, and cleaning — Scent Reflections LLC

Movement Challenge: Sleep is a Requirement not an option

Disclaimer: this is a place of learning, safety, and hope. Take what you want from the post and forget the rest. Maybe this will help you. Maybe it won’t.

Sleep is often a challenge for me. Since childhood, I’ve experienced vivid dreams and nightmares that feel real. I am a restless sleeper who constantly moves in her sleep, but also likes to curl up and cuddle when in a deep, non-dreaming sleep period.

Thanks to the trauma of my past, I also experience night sweats, night terrors, sleep paralysis, and panic attacks too. And have alter personalities that don’t sleep at night. Some part of me is always awake and take sleep shifts to maintain this routine.

Before moving to Oregon, I never slept more than 3-4 hours at a time. It was restless, light sleep that did not offer any healing or rejuvenation. The healing only happened when I was so tired from lack of sleep that I would pass out and sleep for a day or longer at a time.

After moving to Oregon, I started experiencing deep, REM sleep in between the nightmares and panic attacks that woke me or the alters on night duty up so easily. Eventually, I started sleeping for longer periods of time too. The longer periods were a mix of REM, healing sleep and light, disturbed sleep.

But the difference was remarkable. The more sleep I got, the better I felt overall. Emotional balance was and is easier to attain/maintain. Physical health improved in a variety of ways. Triggers were (and are) easier to manage. Bonus: sound and smell triggers are noted if they wake one or more of us up, but do not impact rest or sleep in a significant way anymore. i.e. I can sleep through them when I feel safe in my home and building.

These days, I really feel it when I don’t get enough sleep. The guilt and increase in symptoms this time of year makes sleep a precious commodity. But I’ve learned some tips that help. Maybe they will help you too

Sleep tips

  1. Feel safe and protected wherever you live.
    1. I cannot stress how important this is because it’s something I am working with in real time (the present)
    2. Because I feel safe in this building and this apartment, the continued noise and sensation disturbances from my upstairs neighbor (exact same ones as from my last two places, but that is another story) don’t interrupt my sleep anymore. I literally sleep through the noise and the vibrations/massage sensations that used to interrupt my downtime and sleep.
  2. Stay hydrated and use the facilities before bed if you can
    1. The two major things that wake me up these days are 1) get thirsty and feel dry lips; 2) have to empty my bladder or bowels because the discomfort wakes me up
  3. Think about memories, feelings, experiences, or stories (includes reading or listening to or watching media) that help you move into a relaxed, safe frame of mind
  4. Do activities that help you feel relaxed and safe or move into a relaxed, safe state of mind
    1. stretching/yoga/gentle movement
    2. bath or shower
    3. mediation or deep breathing
    4. coloring/journaling/cleaning (I like to do dishes sometimes)
    5. Your idea here
  5. Sleep somewhere besides your bed that feels warm/cool, safe, and comfortable
    1. This used to disturb my parents and anyone else whose place where I stayed the night because I would randomly fall asleep in bed and wake up somewhere else in the house
    2. After I moved out, I kept extra pillows and blankets in the living room. Sometimes I had a sofa or comfy chair to sleep on. Other times it was the floor
    3. These days I have a convertible floor chair that folds out into a lounge chair and bed. It has extra pillows and blankets, and I’ve been sleeping there for the past two nights

And as I continue thinking about the movement challenge starting on Sunday, I wonder if sharing photos of my different sleep spaces and “DIY exercise equipment” will be useful or not.

Also wonder if doing a Facebook video or Facebook live to start the challenge will be useful too. Then you all can meet me at the beginning and give me some accountability if I get cold feet 🙂

Thanks for reading.

Self Care Challenge: 1/20/2020 – Aromatherapy Inhaler for Emotional Support & Panic Attacks — Scent Reflections LLC

Action: Smell essential oil blend in the aromatherapy inhaler when I felt triggered, overwhelmed, or distracted at work.

Intention: Use the essential oil blend to bring me back to the present moment when I feel triggered or stressed out.

Reflection: Some people call it a “power pause”. Others call it “mindfulness”. I personally call it a sensory grounding strategy that provides emotional support + cold/flu/allergy prevention by engaging my senses – smell and vision.

Self Care Challenge: 1/20/2020 – Aromatherapy Inhaler for Emotional Support & Panic Attacks — Scent Reflections LLC

I’m doing a Self Care Challenge this week. Come join me at Scent Reflections!

Thanks for reading.

AlterXpressions

SELF CARE: 30 hours awake, fear, and general oddness

Colorful butterfly contrasted with gray scale landscape of trees sideways behind a grassy hill with clouds in the sky. Key words: tired, hopeful, dreams, scared, confused
Self Care is hard…

Beginning with…

I admit it. I’m still afraid of my mother. I’m still afraid of being rejected by my father. Life goes on, but the fear stays. And instead of being my present adult self, I’m instinctively reacting to those fears. It stinks.

Makes life difficult because the instinctive reaction is not something I can control. Wasn’t even aware of it before the past two weeks. Life is bumping along, and then…boom! Family is back. Body hurts. Life feels so confusing. Am I losing myself? Why am I reacting without thinking?

Until finally (with help from counselors) it dawns on me. Dong dong dong…I’m not happy with the boundaries my parents and I agreed to about communication. And the fear of not being able to discuss it with my father bothers me on many levels. Plus, there’s mom.

Anything I tell her or write to her is something she can use against me. There’s no point talking to her about this stuff. A) she won’t care or listen. B) she’ll use it as a way to hurt me and add more drama to my life. But Still have to figure out something.

So I pulled on my big girl pants and wrote to my dad after a few hours of self care at home.

And 30 hours straight without sleep…

The self care:

  • Cooking dinner
  • Watching a funny movie with dinner
  • Chatting with a mentor via email
  • relaxing with some prime time TV

Then writing the email to Dad before the TV.

TV as background noise, and I’m distracted. For some reason, card games are on my mind. I find a free online card game (no gambling, account set up, etc. required) where I play against a computer and get engrossed.

9:00 PM rolls around, and I think to myself…one more game. But that game feels like it lasts forever.

10:00 PM rolls around, and I’m excited to watch the next show. But commercials bore me, and I get distracted by a new round of Hearts.

11:00 PM and I’m listening to the weather reports while playing Spades. The noise continues in the background. I keep playing, wanting to win one time.

2:30 AM a noise outside distracts me, so I look out my window. It looks like late afternoon with all the buildings and high rises lit up against a dark sky.

5:30 AM and the sky starts changing color, startling me out of my game. It’s too late for me to try to sleep; work starts in a few hours. After informing my boss, I start working on the day’s tasks. With the first one finished, we agree that I’m better off getting some sleep before starting the next one. I leave work early.

Self Care at its finest…

Some chocolate & tea to keep me awake as I start to drift off…

A phone call to the hotline to check in and try and remember strategies to help me sleep.

24 hours awake, and my second wind hits. A hot meal, and talk with my mentor leaves me feeling relaxed, but not sleepy.

Some hot chamomile tea and deep breathing sets the sleep mood.

I crawl into bed, under the covers around 2PM and finally drift off. But my body has other ideas…

  • Gotta use the bathroom..wake up…WAKE UP…ouch okay 5PM, and it’s time to take a walk
  • Huh…why so dark…my leg’s itching again…ouch…it’s not going away…9:00PM and it’s time for another visit to the bathroom
  • Dreaming…dreaming…who’s trying to escape this time? Oh wait, time to get up and go to work.

And so starts Thursday with the foggy, confused mind and beginnings of body memory pain.

Pain, bruises, dream-disturbed sleep, and 2 posts today

Thursday began with a headache and minor back/shoulder pain.

Friday began with intense, acute upper back/neck/should pain every time I tried to move my arms. Thankfully, my home made massage oil and steam blend helped enough to make working possible. Early to bed, late to wake up. More massage oil and some time with the self-massage ball on my back and shoulders.

Epiphany hits…it’s not my back that hurts, but the muscles around my arm pits and rib cage. The pain registers along my spine because the other muscles are still numb and can’t register pain. Yay for body memories…not. Late to bed, and late to wake up the next day.

Water the plants, worry about my ivy – it’s not getting enough water and needs to be re-potted – but not sure how to fix the problem yet. Pack a donations bag and off to counseling.

A one-two punch: new building management = lots of anxiety. When was I notified? Officially the notes were taped on Friday. Personally, I got them on my way to counseling. Yeah, new management and I just signed a 14 month lease…

Self Care: drop off some donations (clothing that doesn’t work) and get lunch at a new restaurant. Then visit my favorite store and the library. Enjoy the walking around and go home to relax. Some card games, lots of sleep, and more pain management until Sunday morning.

Pain Management: massage ball, light stretching, and finally looking at myself in the mirror – time to acknowledge the pain and see if it shows on my body. Surprise, yup the front of my chest and under my arm pits look slightly darker in color – aka bruised. And now I’m left wondering…what the heck did I do in my sleep between Thursday and Friday? Or is it really my body revealing it’s hurt so that all parts of me can start healing?

And here we are today…

I’m awake. The head hurts. The body hurts.

Took a walk earlier, but not as much fun in the rain and cold as other times.

Read comments, wrote to WordPress customer support, and published two posts.

That’s all for today.

Thanks for reading 🙂