Find a comfortable position and lie back down onto your bed.
Don't place anything near you that could distract you.
Maybe the temperature of the room can be adjusted or move your pillow to a better height.
When you are ready,
Gently close your eyes.
Take a deep breath in and exhale through your mouth.
Quiet down your mind and try to forget that you are trying to fall back into sleep.
Feel that your body is sinking down.
The weight of your ankles,
Your legs,
Your pelvis,
Spine,
Back,
Arms,
Hands,
Fingers,
Neck and head.
The whole of your body is firmly supported by your bed.
Keep a natural breathing and allow your breath to flow throughout your body in its own way and speed.
Now we are going to slowly count down from the number of 5000.
Allow your mind to work on something but not consume too much energy and concentration.
Count down from 5000 using a steady and slow speed,
Just like these numbers are passing by.
We will just say these numbers silently in our mind.
Observe if your mind starts to wander and if it's drifting off towards a positive direction,
Then let your mind go.
If you begin to think about your sleep or anything that isn't constructive,
Then just let these thoughts go and return to the counting exercise.
Use a steady and peaceful way to count down.
You don't have anything else that you need to worry about and there's no right or wrong.
You don't need to think about anything else.
Sometimes we might suddenly forgot the numbers that we are counting on and it's completely normal.
Just return to the number that you last remember and keep on counting down.
We might be affected if we don't force ourselves back to sleep.
So let go of all our thoughts and emotions,
Just simply focusing on this exercise.
Let go of all your expectations or goals for the exercise.
You have already prepared your body and mind in relaxing environment to be fully rested tonight.
We can't control when we are going to fall back to sleep,
So don't worry and just focus on this exercise.
If anytime that you want to change your position or turn around,
That's completely fine.
Just don't move too often.
Allow your body to rest.
Allow your mind to concentrate on this exercise,
Counting all the way to zero.
Remember if your mind starts shifting to a joyful direction,
Then let it go.
You can return to this exercise anytime when you want.
Now continue on.
