raven method, counting
Lay down on in a comfortable position,
don't let ur arms and legs touch your body
You can put on a blanket if you like
and if if its too much light in ur room,
u can put something on ur eyes.
play something, what makes you relaxed
for example :: subliminals, binaural beats, theta waves or even a breathing exercise what makes you relaxed.
Hold your head straight and relax your whole body,
also your jaw.
Try not to move.
count from 1 to 100 pretty slow
(Don’t fall asleep while counting in your head)
Then you’ll probably already feel little tingling on your fingers or feet, if not then just count to 100 again and it’ll work 100%
Then your body should be in a meditative state
Then choose between
imagine one scenery in your dr/wr
or say affirmations
After you did all that and still are in the meditative state u can go to sleep.
After you wake up, you should
normally wake up in ur Dr!