Mental Relaxation

Now, let's relax your mind. First, rid your mind of those nagging thoughts or worries that keep you from falling asleep. Sighing can help. Try it now. Inhale deeply through your nose, then pucker your lips and exhale slowly through them. Make breathing-out last as long as it feels comfortable. As you hear the air leaving your body, imagine all of the tension in your body is leaving with your sigh. Relax.

Now visualize the number "ten" in some beautiful way. Maybe you see it being written slowly and carefully by a calligrapher. Or, maybe you see it at the top of a staircase, each step holding a number lower than the step above. Count slowly, backwards from ten to zero. See each number clearly. Make each number as large and vivid as possible. When you get to zero, relax. Let's begin. Ten... nine... eight... seven... six... five... four... three... two... one... zero. Relax.

Now think of an object you find simple and pleasing. Study every line of it in your mind, appreciating its grace and texture. Or picture a color shifting into beautiful patterns and hues - blending and changing. Take a deep breath. Exhale slowly and completely. And relax. Now picture a quiet setting - maybe a winter scene with snowflakes softly falling. Or, in the country - the cows and horses quietly grazing in a meadow. Be sure to feel the picture. When you imagine the beach, feel the sun on your face; your toes squishing in the sand; breezes caressing your skin. Smell the clean ocean air. Imagine yourself floating; floating slowly downward like a leaf in the air. Or visualize yourself floating down a very gradual staircase, floating down a long escalator. The lower you float, the calmer you are. Take a deep breath. Continue to relax.