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This
technique is great for quieting down the inner dialog, when you need to
shut off the mind, so using this technique when going to sleep will be
very beneficial.
Find
a familiar place to lay or sit down.
With your eyes closed or open, notice something in the room your are in
that is in your peripheral vision, (something that is not directly in your
line of sight). This could be a light switch for instance. Notice in your
minds eye the colour and texture of the switch, maybe there are screws
holding it in place. Really get absorbed in what you are seeing.
Then
notice something that you can feel. Maybe a pillow under your head. Feel
the softness of it and how it supports the neck. Maybe it is warm and
comfortable.
Then
pick something that you can hear, maybe traffic outside, or the sound of
the house creaking and coming to rest at the end of a long day. Get
absorbed in what you are hearing.
Then
repeat the process.
Something that you can see.
Something that you can hear,
and then something that you can feel.
Try to find different things each time. Some people find this a great way
to get to sleep so don't forget to set an alarm just in case!
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