I spent most of my life with very high levels of stress, for one reason or another. When I was about thirty odd, I decided to see if I could completely relax (id probbly been watching some sh1te american tv or something)
Anyway - get yourself a couple of hours when you know you wont be disturbed. Get into bed and get right under the blankets.
Then start with your right big toe. make sure its still and not twitching or tensed up in any way.
Now the left one.
Then the other toes
and now the arches.
Heels next, then ankles
Then make your calfs flop around, then your knees.
Thighs, buttocks
nobule area (or flaps)
then the stomache.
relax your back then shoulders
neck
then the brain.
think of nothing but relaxing
relax
you are sleepy.
when it works you will feel it in the pit of your stomach
a slight spasm, then you will collapse about quarter of an inch into the bed.
you can do it on your side, or on your back. but if you intend to do it face down, check the wardrobe first for southerners
Anyway - get yourself a couple of hours when you know you wont be disturbed. Get into bed and get right under the blankets.
Then start with your right big toe. make sure its still and not twitching or tensed up in any way.
Now the left one.
Then the other toes
and now the arches.
Heels next, then ankles
Then make your calfs flop around, then your knees.
Thighs, buttocks
nobule area (or flaps)
then the stomache.
relax your back then shoulders
neck
then the brain.
think of nothing but relaxing
relax
you are sleepy.
when it works you will feel it in the pit of your stomach
a slight spasm, then you will collapse about quarter of an inch into the bed.
you can do it on your side, or on your back. but if you intend to do it face down, check the wardrobe first for southerners
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