You can also sit up in a position you find comfortable. Sitting up can be beneficial if you keep falling asleep while you are lying down.

Turn on some relaxing music if you prefer. It can help to close your eyes.

Focus on the silence that’s also a part of your thinking, and try to push your thoughts to the side. You could also de-clutter your mind by writing down things you want to do.

If your diaphragm isn’t moving, take another breath and try to breath as deeply as you can, making sure your abdomen moves.

Keep going through the numbers. With each number, say a progressively more relaxing phrase, such as “I’m so very relaxed,” until you get to one, where you might say, “I’m all the way calm and relaxed, totally in alpha. "

Try matching each number with one breath; one number for each combined inhalation and exhalation. You can also count up to 100. [8] X Research source

If you’re feeling frustrated, try taking a break before beginning again.

Visualization forces you out of your body into your mind. It focuses all your attention on the image, so you can’t get caught up in your normal worries. [10] X Research source In addition, visualization naturally ups your alpha waves. [11] X Research source

For instance, maybe you picked your favorite cabin in the woods. Close your eyes and imagine you are walking down a path to get to your cabin. Try to incorporate all your senses as you walk. What do you see? What do you feel? What do you smell? What do you hear? What can your touch? Feel the ground beneath your feet and the cold wind on your skin. Smell the trees. Listen to the sound of your feet crunching on the path and the birds chirping and rustling in the leaves. Notice the dark brown of the wood as you approach the cabin.

For instance, open the cabin door and enter the hallway. Imagine the flickering light above and the smell of the wood that cabin is made of. Feel and hear the stillness and warmth after being outside. Imagine turning a corner and entering the den where there’s a fire crackling in the fireplace. Pick a place as your final destination, such as the den or the kitchen, and settle yourself in there with your senses.