Before you try going to sleep, think about your day, and try and clear your mind. Is anything worrying you? If so think about whether or not you can do anything about it. Focus on all the positive things that have gone well for you, how good you feel about them or the things that have happened during your day. Any negative thoughts you may have collect them all together and have them ready to leave your body.
Once you have done this, close your eyes and focus on your breathing.
Breathe in and out a few times, in your own time
Next, take in a nice, long, slow, deep breath through your nose
Breathe out a nice long sigh through your mouth
Repeat this 3 -4 times
As you feel yourself ready to relax, shrug your shoulders up towards your ears and then let them drop
Focus again on your breathing, now think of the number 10 as you breathe in
As you breathe out, see the number 10 leave your mind.
Feeling any tension leaving your body as you do this.
Next, breathe in nice and slowly as you think of number 9
As number 9 leaves your mind, breathe out slowly.
As you breathe in, see the number 8
Imagine every bit of worry within you being caught up in your breath and being pushed out
as you see the number 8 leaving your body,
taking everything that concerns you away.
Continue to focus on your breathing
Imagining with each breath in, you are gathering up every bit of tension from every part of your body.
Every breath out takes all this tension away.
As you see the number 7 enter your mind,
feel the activity within your head and thoughts starting to slow right down
breathing in and then out, feeling more and more relaxed each time as the numbers leave your mind.
Your breathing should now be nice and slow, your heart and pulse will be more relaxed and your mind will feel so at eased.
As you slowly count your way down the numbers, you should be feeling ever so relaxed and the days worries and stresses should be as far away from your mind as possible.
The more you practice this breathing exercise, the easier it should become everytime.