YOGA'S "THE SPONGE" - HELPING SLEEP COME

THE SPONGE The final exercise of Yoga Exercises or the only one before sleep.
POSITION: Lie flat on bed or blanket on floor. Feet slightly apart, hands by your sides, palms up.
BREATHING: Breathe slowly and deeply the whole time
WHAT TO DO: Relax and start thinking about your toes, say softly, "Toes relax(pause), relax toes." (you tighten your toes and then let them relax)"Think about ankles." (Pause) Move your feet at the ankles, in a circular motion both ways, "Ankles relax (pause), relax ankles."
"Think about muscles in your legs - ankles to knees." (Pause) "Calf muscles relax(pause), muscles in your calves relax."
"Think about the muscles from knees to hips." (Pause) "Muscles from knees to hips relax(pause), muscles knees to hips relax."
BREATHING: Breathe slowly and deeply the whole time
"Think about the muscles in your stomach and all the muscles in your internal organs to your upper body (Pause) all organs keep working but all muscles relax."
"Let your body assimillate what you've done so far. (Pause)
"Think about your shoulders. (Pause)  Relax shoulder muscles, muscles in shoulders relax. 
"Think about arm muscles from shoulders to elbows, elbows to wrists, and all finger muscles. Lightly shake  arm muscles from shoulders to elbows, elbows to wrists, and all finger muscles. (Pause) Let your arms hang loosely (Pause)
"Lift your head and stretch your spinal column, back muscles and neck to straighten for comfort." (Pause)
" Now think about something that makes you very happy. Let the muscles in your face be in a smile and gently hold that happiness. Continue breathing deeply and rest for at least 10 to 15 minutes."
No guarantee but you ARE resting.