Relax.
Ease yourself to comfort.
On to bed, preferably on floor, if possible.
Suit your taste for music, any thing light instrumental.
Ok, on the floor/bed now.
Dont use cousion as far as possible. If your are uncomfertable then please do.
Close your eyes.
Let the body at complete ease.
Try this, hold all muscles as tighty an possible for 15 secs, and then suddenly release them.
See the difference between tightness and fluidity.
With closed eyes concentrate on your navel.
Take some deep breath.
Deep Breath= one which fills the lower abdominal stomatch part.
The stomatch will go higher and higher as oxygen gets filled into it.
Try to hold your breath - not forcefully; only up to the level you are comfertable with.
Release breath out .
Hear the sound of breadth, deep breath has got a natural heating sound.
Take a few more breadth, the deeper ones.
Try to remember all pleasent experiences of your life.
Your childhood memories / your fav perfume smell / clouds gathering / nature /anythingl that pleases you
With closed eyes, observe the movement of the stomatch
Deeper breath has some attributes, if you start taking them regularly for a few minutes, you can see the difference.
When oxygen reaches deeper, into body, it gives a cool effect inside, and when it comes out, it gives heating effect.
Try concentrating on each an every part of body.
Start from legs, ask your legs to relax, then to calf muscles, ask them to ease, move to tighs, say hello and peace to them too.Now to abdomen, easy .easy going, to navel - relax. Go inside, visualise intestine, lungs kidneys working, say thank you to god that all are working fine and ask them to relax, move to heart, remember your love feel good, ask heart beat to have an easy go, move to throat relax, lo lips, nose, eyes, realx all, feel the mind finally, ask it to relax, dont think unnecessarily. and then finally surrender your intstructions too.
Just RELAX.
PS: Try this every time you enter and leave bed; add some positive thoughts / prayers / thankfulness to life, and see the difference.