There are many ways to practice relaxation-voice tapes, music and meditation. The best method is the one that works best for you. Whatever you choose, set a routine. Use this routine at least once or twice a day if you can. Practicing a relaxation technique before bedtime will help you fall asleep.

Avoid situations that are stressful to you. Don't plan to do more than you can handle. For example, don't volunteer to babysit the grandchildren when you know that you have the house to clean that day. Trying to do too much, rushing to be on time, or fighting the crowd at the shopping mall can be very stressful. Plan your activities, allow time to reach appointments, and shop at not-peak hours. You CAN control the stress in your life.

The Relaxation Technique

Do the technique in a place where you'll be free from interruption or outside stimulation.

Sit down - get really comfortable.

Close your eyes.

Relax your muscles - starting at your feet, working up your body to your face.

Breathe normally, through your nose.

Concentrate on your breathing.

As you breathe out, silently think the word "ONE", or another word or phrase of your choice.

Continue for 15-20 minutes. If your mind wanders just remember to concentrate on your breathing and think of your word or phrase as you breathe out.

When time is up, sit quietly for a few minutes longer, first with eyes closed, then with them open.

To Get the Benefits of the Relaxation Technique

Do the relaxation technique twice a day.

Do the technique for 15-20 minutes each session.

Wait at least two (2) hours after eating before doing the technique.