How to Relax Mind and Body and Sleep Peacefully

When you are stressed and anxious your thoughts, worries and fears race through your mind but your body is also unconsciously tense and on edge. This technique helps you to become mindful of this state and to reach a place of tranquility for your mind and body.

Instructions

Difficulty: Easy

Things You’ll Need:

• quiet, comfortable place
• 10-30 minutes of free time

1. Firstly you need to lie down in a comfortable quiet place. You are going to consciously think about and relax each part of your body and, also tell each part to “just relax”. Start with your toes and move slowly through your body to your head. Remove all other thoughts and just think consciously about your toes. Are they relaxed? Let each individual toe drop. Give yourself time and do not rush.
2. Move on slowly to the ankles. Are they tense? Let them just fall and relax. Become truly aware of each part of your body and how you normally hold yourself at a level of tightness. Release the tension that lies there. Now move on through the lower leg and loosen up and let go. Slowly move your mind to your knees. These can be very tense. You are walking, sitting, bending them all day. Give them a little shake and let them slacken.
3. Remember you need to relax mind and body so do not start thinking about anything else but focus on total relaxation. Slowly, consciously think about each part of your body as you move up towards your head. Relax and drop your hips. Don’t forget to mentally tell your hips to “just relax”. Think about your stomach, are you holding it in? Loosen your stomach and just let it out.
4. Your joints are hard workers, ease out the tension and feel the change as they relax. Think about your shoulders. Are they hunched, tight, stooped? Mentally let them drop and loosen. You will notice the relaxation return. Your neck has a hard job holding your head up each day so consciously let it go and release all that built-up tension. Become mindful of each part of your head. Contemplate and soothe your face, chin, mouth, nose, eyes, ears, cheeks, forehead, and all around your head and relax.
5. Now you have relaxed your mind and body and reached your oasis of calm. Just lie there and feel this blissful state as you enter a serene and tranquil sleep.