breathing exercise:

close your right nostril and inhale through the left one (slowly), close both nostrils, hold breath for a few seconds, relax and imagine a white light at the lower part of your spine, open right nostril, exhale very slowly, inhale through right nostril, close both nostrils, hold breath again, imagine the light moving upwards your spine, exhale through left nostril and so on.....

do this patiently for a few minutes. be patient with it and let the light move slowly up your spine. When it reaches your skull release the light through your ears or the top of your head...

good luck and sweet dreams