If you can’t sleep because of stress, try a relaxation meditation. This can help distress you and relax you so you can sleep. Here is a good meditation to try.  You can either pre record this in your soft voice or memorize it and say it to yourself when you are ready. Most prefer to prerecord it so they can just relax. Lay in bed to do this.  Make sure that you are comfortable and that you will not be disturbed.  If you fall asleep this is fine.

“Lay there and relax for just a moment.  Tighten up the muscles in your feet.  Count to three and let go. Tighten up your calves. Count to three and let go. Now tighten up your thighs. Count to three and let go. Tighten up the muscles in your buttocks. Count to three and let go.  Your feet are very relaxed.  Your legs and lower body are very relaxed.  They feel as though they are made of lead.  They are very, very, very relaxed.  Now tighten up your abdomen. Count to three and let go. Tighten your chest. Count to three and let go. Tighten your lower back Count to three and let go. Now tighten your shoulders. Count to three and let go. Your entire torso is completely relaxed. If there is any pain anywhere, release it into the ground.  Just imagine the pain falling from your body into the ground.  Your legs and feet are completely relaxed.  Your back is completely relaxed.  Your torso and lower body are completely relaxed.  Now tighten up your shoulders. Count to three and let go. Tighten your biceps. Count to three and let go. Tighten your lower arms. Count to three and let go. Tighten your hands. Count to three and let go. Tighten your neck. Count to three and let go. Scrunch up your face. Count to three and let go. Your entire body is relaxed.  Your face is relaxed. Your arms are relaxed.  Your chest and back are relaxed. Your legs and feet are relaxed. Now just let your body sit in its relaxed state and drift into sleep.

Here is another variation of the same meditation:

“Lay there and relax for just a moment.  Tighten up the muscles in your feet.  Count to three and let go. Tighten up your calves. Count to three and let go. Now tighten up your thighs. Count to three and let go. Tighten up the muscles in your buttocks. Count to three and let go.  Your feet are very relaxed.  Your legs and lower body are very relaxed.  They feel as though they are made of lead.  They are very, very, very relaxed.  Now tighten up your abdomen. Count to three and let go. Tighten your chest. Count to three and let go. Tighten your lower back Count to three and let go. Now tighten your shoulders. Count to three and let go. Your entire torso is completely relaxed. If there is any pain anywhere, release it into the ground.  Just imagine the pain falling from your body into the ground.  Your legs and feet are completely relaxed.  Your back is completely relaxed.  Your torso and lower body are completely relaxed.  Now tighten up your shoulders. Count to three and let go. Tighten your biceps. Count to three and let go. Tighten your lower arms. Count to three and let go. Tighten your hands. Count to three and let go. Tighten your neck. Count to three and let go. Scrunch up your face. Count to three and let go. Your entire body is relaxed.  Your face is relaxed. Your arms are relaxed.  Your chest and back are relaxed. Your legs and feet are relaxed.

Now count to ten.  With each number you will become more and more relaxed.  With each new number remember to breathe in deep through your nose and out through your mouth.

One; you are very relaxed.  Breathe in; breathe out.  Two; Breathe in deep relaxation; breathe out extra tension. Three; Breathe in relaxation; breathe out the stress of the day.  Four; you are very, very, very relaxed. Five; sleep will come easy tonight. Six; any pain you have anywhere, release it now into the ground. Seven; you are immune to the noises surrounding you. Eight; you are more relaxed than you have ever been in your life. Nine; Breathe in; breathe out.  Ten; you may now fall asleep or just lay there in perfect relaxation.”

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