Lie down in a comfortable position
Close your eyes
Relax your jaw, shoulders, and hands
Breathe in slowly through your nose
Breathe out slowly through your mouth
Count your breaths from 1 to 10
Keep your attention on the exhale
Let thoughts pass without following them
Stop moving and stay still
Dim lights and silence your phone
Use a cool, quiet room
Avoid caffeine, screens, and heavy food before bed