This technique,
Originally developed for military pilots,
Can train your body to fall asleep quickly,
Even in stressful situations.
With regular practice,
You can teach yourself to fall asleep in just a couple of minutes,
No matter where you are.
So find a comfortable position in your bed.
Close your eyes and start focusing on your breathing,
Taking slow,
Deep breaths as you prepare for a restful night's sleep.
Notice the flow of air moving in and out your body.
Allow your breathing to slow down.
Move your awareness to the muscles in your face.
This is the most important part of the practice,
As your face holds much of your tension and emotions.
Imagine your face as completely relaxed.
Your forehead should be smooth and calm.
Let your cheeks,
Mouth,
Tongue and jaw loosen.
Breathing out slowly,
Releasing all tension from your face.
Your eyes should be heavy,
Gently sinking into their sockets.
Let your eyes rest and relax.
And as your face continues to relax,
You're letting the rest of your body know that it's time to wind down.
Allow your shoulders to drop,
Feeling them sink as if they're floating.
Your neck should feel limb,
With no tension.
Every muscle feels loose,
Completely relaxed.
Breathe in deeply,
And as you exhale,
Feel yourself releasing any lingering tension from your upper body.
And move your awareness to your arms,
Starting with your dominant arm.
So if you're right-handed,
Begin with your right arm.
Feel the muscles in your bicep soften and grow heavy.
If they don't relax fully at first,
Tighten them slightly,
And then let go completely.
Move down to your forearm,
Letting it become heavy and relaxed.
Finally,
Allow your hand and fingers to soften and release any tension.
Now repeat the same process with your other arm.
Now shift your attention to your legs,
Starting with your right leg.
Feel the weight of your thigh as it sinks into the mattress.
Let it go completely slack.
Move down to your calf,
Then your ankle,
And finally your foot.
Let each parts become heavy and fully relaxed,
As if you can't move them at all.
Now repeat this on your left leg,
Allowing your entire body to sink deeper into the mattress as each muscle relaxes.
The final step is to calm your mind for 10 seconds.
Now this may sound challenging,
But it's essential for this process.
Sometimes even one thought can disrupt the deep relaxation you've created.
To stop your mind from wandering,
Picture yourself lying on a soft,
Comfortable couch in a completely dark room.
Hold this image for 10 seconds.
If your thoughts start to drift,
Repeat the phrase,
Don't think,
Don't think,
For 10 seconds.
When your body is fully relaxed and your mind is quiet,
Sleep will come naturally.
This technique,
When practiced,
Will become shorter and more effective.
But for this moment,
The background music will continue.
As you let yourself continue the relaxation process,
And drift down into sleep.
