My relaxation technique

Once in a while, I have insomnia. I either can't go to sleep, or I'll wake up in the early morning and can't go back to sleep. Sometimes I'll try to fall asleep using some relaxation techniques, and this one is by far the most effective one. Hope it works for you! Don't try it out as you're reading otherwise you may fall asleep :p

 

Step 1) Establish a steady deep breathing pattern

There are two parts to this. First, your breaths should be belly-breaths. Meaning, you don't expand your chest, but expand your stomach when you inhale. You should inhale deep and let the air expand your stomach. You can google it but this method of breathing basically takes in more oxygen and helps you to relax better.

Next is to establish the steady pattern. Count to 4 on an inhale, and 2 on exhale. 4, 2, 4, 2. Do this for about 10 consecutive breathing cycles (in and out), and you can move on to the next step.

After you stop being consciously aware of the 4-2 cycles, it's ok to not be super strict (i.e. breathe in 4s, out 2s) but just try to maintain the deep breathing pattern which you have established, for the rest of the exercise.

 

Step 2) The Body Scan

Now, you're going to start paying special concentrated conscious attention to each and every single small part of your body, one at a time. I usually do it from head to toe, you can do it from bottom up too.

Focus on one particular muscle/area (e.g. forehead), and consciously try to complete relax it. And I mean COMPLETELY. Like just feel all the tension in that spot drain out like water, and let a relaxing calm pass over it. You can imagine your spirit leaving your body at that part, but it's important to totally absolutely relax it.

Once you have done one muscle, move on to the next. Don't rush! Don't skip small muscles! So this includes the tiny small eye muscles that connect your eyebrows, the sides of your temples, those behind your ears, your cheeks, your jaw, your upper and lower lip... move steadily but slowly and don't leave out any part, doing the same relaxation technique.

If you have difficulty relaxing a particular part, try tensing/flexing it really hard for 3s, then release it. And let the relaxed feeling emeate....

After you have relaxed/given up control of a particular muscle/part, you should try not to move it at all for the rest of this exercise.

Do this for your whole body, until you have relaxed all ten of your toes.

 

Step 3) The House... and Beyond

Imagine you are in a grand big house. Make it as exquisite and grand as you'd like. You are at the top of a spiral staircase, with beautiful wooden banisters and all. Slowly walk down the steps, counting each step. There are twenty steps in total. Take in the beauty of the stairs, and while doing all these, maintain the deep breathing, the motionlessness of your body.

Once you've reached the bottom, the front door is in front of you. Open the front door, and exit into.... the most beautiful and luxurious garden you've seen in your life. Butterflies are flitting everywhere, the smell of freshly mown grass hits your nose, and you walk through the wonders of nature, feeling absolutely carefree and delighted. You hear birds chirping; maybe some even fly to you. It's all up to you what to picture. Just imagine a scene of beauty and serenity.

You walk through the garden, and eventually reach a stream / waterfall. The lapping sounds of the gently falling water forms a nice soothing backdrop against the chirping birds and sounds of nature. You take in the wonderful scenery for a while ... you can imagine further whatever else you want to see.

After you are done with this serene walk, it's time to go back to your house.

You slowly plod back towards your grand big house. Visualize everything you've walked past earlier. Soak in the peace and calm of the moment.

You reach your house finally, and open the door. You see the flight of spiral stairs again. Wonderful ivory, fresh musk. You close the door, and begin walking up the stairs slowly, counting each step again. There are twenty steps in total.

When you reach the top, that's the end of this exercise.