- Put on music
- Make yourself as comfortable as possible lying down or sitting up
- Support your elbows, knees and head with pillows or cushions
- Cover yourself with a blanket. Keep warm
- Hold a stuffed toy or teddy bear if you want
- Shut your eyes if this feels safe. If not, focus on a spot on the floor, wall or ceiling
- Be aware of all the places your body touches the surface you're sitting or lying on
- Breathe in through your nose
- Blow the breath out through your mouth
- Do this several times. Feel your abdomen rise with each inhalation, with each exhalation
- Imagine with every in breath you're breathing in fresh new energy
- Imagine with every out breath you're breathing out stale old used-up energy
- Keep doing this for 10 to 20 minutes for maximum benefit
- When you're ready wiggle your fingers and toes, yawn, stretch, open your eyes
- Get up slowly, very slowly. Important so you don't feel dizzy when you stand up
- Once on your feet yawn and stretch again
- Feel yourself energized and refreshed.
Ten minutes of deep relaxation equals approximately one hour of sleep.
REMINDER: Learn this technique by heart and you can take it in your “toolbox”
to use whenever you like.