Progressive Muscular Relaxation (PMR)

Lie comfortably on the bed/ easy chair. Take three deep breaths (inhale through
nose and exhale through mouth) and say Relax in the mind. Find any point on
the opposite wall or ceiling. Count backwards from 100-0 (at the rate of
1/second). Close your eyes and focus your attention on the closed eyelids.
In few moments you will experience a sticky/ sleepy sensation in your eyes. Now
move your focus into the toes of both the feet and feel a wave of relaxation
entering your body through the toes- feet- ankles- calf muscles- knees- thighhips- abdomen- diaphragms- chest- shoulders- arms- elbows- forearms- wristsfingers- through the upper limbs this wave of relaxation enters into the neck and
nape of the neck; from the base of the skull into the spine right up to the tail
end. Thereby relaxing the upper, middle, lower back and the buttocks- the entire
back is relaxed. Through the spine let the wave of relaxation enter into the scalp
of the head, increasing blood circulation into the head, moving down into the
forehead, cheeks, chin and the entire face. Now the whole body from head to toe
is fully relaxed. SLEEP.