Move upward through your calves, thighs, belly, hands, arms, shoulders, and face.
Breathe slowly and deeply throughout.
Within 3–5 minutes, most people experience a deep sense of peace, often described as a feeling of heaviness or a slight tingling.
Step 3: Calm your mind with a "cognitive shuffle."
A structured, logical mind is the mind in a waking state. As we approach sleep, thoughts become more visual and loosely connected.
To recreate this state, use a technique called cognitive shuffling:
SleepDisorders
Choose a neutral word, such as "window" or "garden."
Take the first letter and think of objects that begin with it.
Example: G → grass, globe, guitar.
Briefly visualize each image without analyzing it.
