How do I block stuff out?

I wasn't sure where to put this so i figured I'd start here.

My question is simple. There are times when I'm in bed and I just want to block everything from my mind. How do I do that? I try to imagine a dot in my mind and just keep focus on it. No go.

I imagine smooth waves moving across. Still no go.

I'd like to get to the point where I can sit somewhere either at home or a park and just feel like i can escape (even if for just a few minutes). I'd read amount mindfulness but i can't seem to help move my thoughts from focus.

I'm really open to any suggestions that you may have.

I listen to music on one of my favorite inspirational channels, it helps to get my thoughts focused and calm. I also use meditation and when needed my anxiety medication.

I do deep breathing exercises. They help deflect the thoughts that run through my head, especially at bedtime. It takes some practice but it works. Check out Learning Deep Breathing | Psych Central to help you utilize it. Good luck.

almost any discipline requires Practice Practice Practice...

you may be improving in your efforts in such small amounts each time that you don't notice them. wanting instant results will usually be discouraging.

what i did for a long time was set my mind to an imaginary task, for me it was building houses, and focus on that task in great detail, returning to it night after night until i fell asleep. it's a little harder in the day-time, since there are often interruptions.

i used an auditory (sound) therapy to help me not focus on my thoughts. you can search online for the Binaural Beats, they come with sound tracks over them, so search til you find ones you like. they also come in a variety of 'levels', which are called hz (hertz) and the lower ones are the calmest (422 - 444,, in that range is about the lowest). often people find that these put them to sleep, so NEVER listen to them while driving or doing anything requiring your attention, and ALWAYS listen to them using stereo earphones, since they work by seperating the sound that goes into each ear.

if you would like to know more about the Binaural Beats, you can read about them at CenterPointe.com, or PM me for more info. best wishes~

I get out of bed and start moving.

Listen to the YouTube videos that hypnotize you...you fall asleep to it and feel like a new person when you wake up..

I hope you are able to find some ideas to help you!

I focus on sound, because sound helps me. If I'm trying to sleep, I focus on a repetitive sound that is not language, and practicing slow deep breathing. Sounds like crickets or white noise, or the window unit air conditioner. I empty my thoughts by focusing all my attention on that sound. I analyze the different parts of it, and try to find the point where the sound starts repeating. I focus on the rhythm and allow my breathing to become slow and deep, like during yoga.

Thank you for the link. As a brass player, I do a fair amount of abdominal breathing so I hope this gives me a head start.