Sarah >> It is Find yourself in bed >> and on your back >> relax your arms at your waist across your abdomen without touching fingertips ..

Take slow steady breaths and speaking silently in your head >> Tell your toes to go to sleep .
" toes you may go to sleep now " >> maybe say it 3 or 4 times .

Next do the same for feet >> then ankles >> working your way up to calves and shins .

Knees >>> Thighs >> .... buttocks and waist ,,

Abdomen and lower back ..

>>> all the while ,, slowing your breathing ..
Now chest and shoulder blades ,,, shoulders to upper arms >> forearms >. hands ,, fingers ,,

Now as breathing more relaxed >> Neck ,, jaw ,, and mind >> your constant is to spend slow repetitive breathing ,,,

with eyes closed ,, and feel your muscles relax >> then tell your mind to rest now >>>

Al thoughts of the day should be replaced by now as empty thoughts and rest only left .

WMD . >>>>>