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Step 1
Lie down, close your eyes and think of a pasture with a low stone wall. Let it be twilight, with the moon and some stars in the sky. Imagine that a flock of sheep is just out of sight.
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Step 2
Reinterpret any noises you hear as farm sounds. Traffic noise can be the sound of a distant tractor, for example. Voices might be chickens clucking at one another.
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Step 3
Try not to think about anything but the scene you're visualizing. If any thoughts intrude, let them be drowned out by the bleating of the sheep.
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Step 4
Remember that sheep are generally slow-moving creatures, weighed down by their wool, hobbling along on thin, short legs.
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Step 5
Let a sheep appear, trot slowly up to the wall and climb over it. Don't let it jump--that's too exciting.
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Step 6
Count to yourself in your head--not out loud--"One."
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Step 7
Repeat Steps 5 and 6 as many times as necessary until you fall asleep. In between sheep, watch butterflies float past, follow a rabbit as it hops along the wall or watch a meteor streak across the sky.
