I have 2 sets of "instructions" i use:

Ten Minutes to Relax (I think this one came with a yoga dvd?)

and the other one is a series of relaxation/meditation exercises that came with the book "The Mindful Way Through Depression" ... i use the Body Scan to fall asleep to, even though you're not suppose to use it to fall asleep, but to be more aware of yourself/body. the Author is John-Kabot-Zinn (sp??) ...search stuff that he does, it's awesome.

You can find some okay stuff on youtube, and can usually download stuff (with whatever downloader you use)

good luck... im very confident that these will make a big difference. but remember, it'll take a few tries.