Order your chaos! A practical meditation for sleep. The Four Buckets approach to unpacking mental chaos. Sort your head out so that you can (1) figure out what needs to be attended to and (2) to clear your head so you can sleep. It's a really practical type of mindfulness.
Declutter your mind!
If you have thoughts that keep you awake. If you have too much to get on top of. If your thoughts are all over the place, then use this technique to order your mental chaos.
Procedure: set aside at least 10 minutes. Declutter a workspace. Sit with a pen and the 4 buckets worksheets (or paper with the headings below). Close your eyes. Draw your attention to the breath, but be on the lookout for the thoughts that bubble up. When a thought bubbles up write down the it's appropriate bucket.
The Four Buckets are:
1. To Do (soon)
2. Projects
3. Deeper stuff
4. Junk
If not much is coming up then you can also make enquires of yourself when you practise this eg
"What do I need to do today?"
"What do I think about when I can't sleep?"
"What's is troubling me?"
"What can I do about [problem]"
To-dos
We also discuss how to approach to-do lists so you don't get demoralised, the trick is to schedule the tasks carefully by time in a given day, rather than face unscheduled list. So be time focussed rather than task focussed.
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27 авг 2024
