High Blood Pressure Tips

High Blood Pressure Blood pressure

Tips to help you control your high blood pressure

Make sure your blood pressure is under 140/90 mm Hg

If your systolic pressure is over 140, ask your doctor what you can do to lower it.

If you have diabetes it is even more important to maintain your blood pressure at an acceptable level, which reduces long-term complications associated with this disease process. You should be receiving regular monitoring and advice from you GP/diabetic practitioner.

Aim for a healthy weight

Ideally try not to gain extra weight in the first place, if you have then try to lose the weight slowly, at about half to one pound a week until you reach a healthy target. This can be easier to achieve if you include exercise as well to burn off those unwanted calories and tone your body as you lose the weight.

If you are overweight or obese, carrying this extra weight increases your risk of high blood pressure because the heart has to work very hard to keep blood circulating efficiently.

Exercise - be active every day!

Even the simplest exercise will help; you can walk, dance, use the stairs, play sports, or do any activity you enjoy. For instance: get off the bus one or two stops early; park your car at the other end of the car park and walk; walk or cycle to the corner shop.

Being physically active is one of the most important steps you can take to prevent or control high blood pressure and will help you keep your weight down. It will also help to reduce your risk of heart disease and enhances overall wellbeing. All you need to do is 30 minutes of moderate level activity preferably every day of the week - you can even divide the 30 minutes into shorter 10 minute periods if you are not used to regular exercise.

Exercise does not have to be strenuous; you should start slowly and build up the amount of exercise that you do. It is not advisable, however, to lift heavy weights or to take on certain strenuous activities if exercise has not been gradually and appropriately introduced. If you are worried that your health could be adversely affected by exercise, i.e. you have a heart complaint; make sure that you are reviewed by your GP.

Look at what you are eating. Does it contain a lot of sodium?

It is suggested that no more than 2.4 grams of sodium should be consumed per day. Read the labels and be aware of hidden sodium, which is known to increase blood pressure. Try not to add salt to your meals.

Eat more fruit and vegetables

Eating more fiber should help to stop you feeling hungry and less likely to pick at sweets, chocolate and crisps etc.

Stop/reduce smoking - smoking causes the blood to thicken

Not only does this make you more at risk of developing a dangerous blood clot but it makes the heart work harder in order to 'push' the blood around the system to provide oxygen and other important components.

Reduce your stress levels

Take time out for yourself each day to do something you like to do without feeling guilty. If there are any problems worrying you try talking them over with a friend, or someone you trust, this is often all that is needed to make you feel better. Also remember if you wear a smile, it will rub off on others. Try it and see!

Watch your alcohol intake

Keep the amount of units you consume to a minimum, as your body works hard to flush it out of your system and this will have an effect on your blood pressure (plus it will increase your weight).

It is recommended that men limit themselves to no more than one or two drinks per day and women should have no more than one drink per day.

Take medication correctly

If you have been prescribed medication from your GP to control your blood pressure, make sure that you take the medication correctly and visit your GP regularly for your blood pressure to be monitored effectively.

Vitamin B: A Key to Energy

Vitamin B: A Key to Energy

B vitamins are often called the energy vitamins, but they are more like keys that unlock it. Fatigue, irritability, poor concentration, anxiety and depression—all can be signs of a B vitamin deficiency. That's because compounds in the B complex are needed for everything from the healthy maintenance of brain cells to the metabolism of carbohydrates, the brain's source of fuel. Bs are also necessary for production of neurotransmitters, which regulate mood and conduct messages through the brain.

The B complex includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, pantothenic acid, biotin, B12 and folate, also known as folic acid on vitamin bottles. It also includes choline, a nutrient found in eggs that is needed to produce cell membranes and may slow age-related memory loss.

Which B is most important? It's impossible to say.

"They all have important roles," says Roxanne Moore, a registered dietitian at the Maryland Department of Education and a spokeswoman for the American Dietetic Association. A varied, healthy diet of lean meats, colorful vegetables and whole grains will usually cover the bases.

The subgroup of B6, B12 and folate is the subject of much research. Sufficient intake lowers rates of birth defects, cardiovascular disease, depression, dementia and Alzheimer's disease. The three work together and even marginal deficiencies have large effects.

B6 and B12 contribute to the myelin sheath around nerve cells, which speeds signals through the brain. B12 and folic acid together are needed for making normal cells, including blood cells. Inadequate B12 or folic acid can yield blood cells unable to carry vital oxygen to the brain.

These three Bs aid in the manufacture of the excitatory neurotransmitter GABA, as well as serotonin and dopamine, neurotransmitters that regulate mood. All three neurotransmitters interregulate each other, but the ways they work in concert or against each other are only beginning to be understood.

Only rarely are the effects of a B vitamin deficiency clear-cut. The Centers for Disease Control reported that two children had severe motor and language skill delays because of a deficiency in vitamin B12. They had both been breastfed by vegan mothers who were also deficient in B12.

The vitamin occurs naturally only in animal products, although many cereal and soy products are fortified with B12, among others. Both children quickly improved after eating a new diet, but both also had lingering language and motor problems a year after treatment.

"The problem doesn't affect just vegetarians," says Maria Elena Jefferds, Ph.D., a CDC epidemiologist. "There are plenty of non-vegan Americans who don't pay enough attention to what they eat and lack basic nutrients."

The key is a varied diet. The importance of some nutrients is only now emerging.

Choline is one that shows promise. Found in protein-rich food such as eggs, it is needed by everyone for the production of cell membranes and for making the neurotransmitter acetylcholine, which affects memory. Pregnant women must also consume choline to support the rapid production of fetal brain cells.

Pregnancy may prove to be the most decisive period for many nutrients. Animal studies by Duke University neuroscientist Christina Williams, Ph.D., have shown that a diet with four times the normal amount of choline during pregnancy can actually prevent memory decline in offspring as they reach old age. Supplemented animals also have superior memory throughout their own lives.

"Early choline supplementation actually changes the brain, altering the structure and the functioning," says Williams. "We were astounded by such a big affect."

Choline was added to the government list of essential nutrients in 1998. Data from the Human Genome Project may show that we all have a "nutrient genotype." "It may all come down to sluggish enzymes," says Williams. "It may be that most people eat enough choline, but some people can't use it."

Diabetes Awareness: I'll Wait till it Hurts

By the time many type 2 diabetics (and often their doctors) realize action is necessary, the disease, with its destructive high blood sugars, has been silently damaging their body for years.

Complications to the blood vessels and tissues of your eyes, feet, heart, kidneys, and other organs, are likely well underway.

You visit the doctor because you feel bad, and you wish to feel better. You react to the symptoms of perceived illness. This is understandable, but does not allow much room for prevention or early detection of diabetes.

Of course this idea, "Don't see the doctor 'til it hurts," comes from our "busier-then-ever" lifestyles. But to blame, to point fingers after the damage has started is as pointless as is the leaping bungee-jumper's complaint that his equipment has just failed. It's a little late to talk about why. Some problems are better prevented.

If you have type 2 diabetes, you know most of the time you don't feel very bad. You might think that because you don't feel very bad, it isn't very serious, and you don't have to do anything about it just now. "I'll wait 'til it hurts" ...You couldn't be more wrong.

Diabetes damages your body with high blood sugars. It doesn't care whether your sugars are high from type 2, type 1, or some other cause - if they're up, they're doing damage. Type 2 diabetics who let their sugars run "because they don't feel bad" are doing serious damage to their eyes, kidneys, hearts, and nervous systems.

Suppose you have diabetes, and don't want the complications. Suppose you don't know you have diabetes, but you're from a high-risk group (maybe someone in your family has or had diabetes), and you want to cut the risks. Or, suppose you just want to feel better.

It's all the same - Your early detection, education, and prevention work best.

Don't wait 'til it hurts. Ask your doctor about diabetes and have your blood sugar checked several times a year.

Internet Computer Addiction Among Teens

Internet computer addiction among teens is a growing trend. Unfortunately it is not a positive trend, but a negative and often destructive one that can have a major effect on not only the teen internet computer addict, but his or her family and friends as well.

The internet and computers are almost a necessity for a teenager who is going through high school. Even kids in lower grades require computers to type and research assignments. In this information age, if you don't have a computer you will be left behind.

So how does a parent combat internet computer addiction among teens without completely confiscating the equipment? That is the challenge faced by parents of teens who are suffering from computer and internet addiction.

Internet computer addiction among teens can range from being addicted to games to spending hours upon hours in chat rooms living out a fantasy life. The internet is often an escape for teens who feel they do not fit in with the 'real world'. Online, teens can be whoever they choose. At the click of a mouse, they can dive into another world.

Unfortunately for a minority of teens, this sort of role playing turns into a full on addiction. Teen internet computer addicts can spend every waking hour in a chat room or playing a game. They often stay up all night and will forego social and family events so they can use their computer instead.

In the worst cases, teens will quit school or college in favor of their computer and internet addiction.

Computer internet addiction is similar to other addiction such as smoking and alcohol. The symptoms can include mood changes, withdrawal, anger and impact on social relationships.

Preventing and ending internet computer addiction among teens can be a challenge. .parents can act with due diligence by trying to limit hours spent on the computer. Encouraging the child to take up other hobbies will in most cases sway their attention from the computer.

There is an organization set up solely for this cause called the The Center of On-Line Addiction. They have treated many thousands of teens and people of all ages with computer addiction.

Various Types Of Computer Addiction

Various Types Of Computer Addiction
There are so many types of computer addiction that it is difficult to pinpoint which is responsible for the most addicts. There are several however that seem to be more of the common types of computer addiction.

They are online games, which consist of multiplayer games via the internet where people assume a character and play against other people around the world. Then there are internet chat rooms. These can include conventional chat rooms as well as chat software such as MSN Messenger and Yahoo Messenger. Online shopping and auction addiction is one of the most destructive types of computer addiction. This can obviously cost the addict not only their time, but their money as well.
All of these types of computer addiction will be briefly discussed in this article.

Online games such as World of Warcraft and Everquest have millions of players worldwide. Most of the players enjoy a casual game after school or work or on weekends. A small majority however has become alarmingly addicted and spend upwards of 12 hours per day playing the game. There have even been reports of people not eating or sleeping for days on end because they do not want to leave the computer.

Chatting online is fun for millions of people. Again, there are a few in the minority who choose to allow chatting online take the place of talking to people in the real world. This in turn makes the person become even more anti social as they lose all real world social skills. This type of computer addiction can have a drastic effect on a person?s personality and health.

Online shopping is another type of computer addiction. Online shopping can put a person in debt in a matter of seconds. They begin using their credit card for small purchases. These small purchases then add up to many thousands of dollars on their credit card. The advent of EBay and accessible online shopping makes this form of computer addiction a very easy one to fall into, and a tough one to fall out of.

As you can see there are many forms of computer addiction. I have only mentioned three here but I believe these are three of the very most prevalent types of computer addiction.

Eye Care "20-20-20" Rule - Important for PC Users

Eye Care "20-20-20" Rule - Important for PC Users

During a recent visit to an optician, one of my friends was told of an
exercise for the eyes by a specialist doctor that he termed as
20-20-20 ." It is apt for all of us, who spend long hours at our desks,
looking at the computer screen.
I Thought I'd share it with you. 20-20-20


Step I :

After every 20 minutes of looking into the computer screen, turn your
head and try to look at any object placed at least 20 feet away. This
changes the focal length of your eyes, a must-do for the tired eyes.



Step II :

Try and blink your eyes for 20 times in succession, to moisten them.



Step III :

Time permitting of course, one should walk 20 paces after every 20 minutes
of sitting in one particular posture. Helps blood circulation for the entire body.

Tell your friends if you care for them and their eyes.
They say that your eyes r mirror of your soul, so do take care of them, they are priceless.

Smoking can cause erectile dysfunction

Smoking can cause erectile dysfunction

Washington: Men who smoke are exposing themselves to the risk of erectile dysfunction, according to Tulane University researchers.



The more men smoke, the higher their chances of experiencing erectile dysfunction, say the researchers. Led by Jiang He, professor of epidemiology at the Tulane University School of Public Health and Tropical Medicine, the researchers examined the association between cigarette smoking and erectile dysfunction in a 2000-2001 study in China that involved 7,684 men.

The surveyed men were between the ages of 35 to 74 and they did not have vascular disease. The researchers used questionnaires to assess the status of cigarette smoking and erectile dysfunction.

It was found that there was a significant statistical link between the number of cigarettes that men smoked and the likelihood that they would experience erectile dysfunction. This association was even stronger in participants with diabetes.

The study, reported in the American journal of epidemiology, suggests that an estimated 22.7 per cent of erectile dysfunction cases among Chinese men may be attributed to cigarette smoking.

Although erectile dysfunction is not a life-threatening condition, it affects well-being and quality of life. The researchers are of the opinion that smoking preventions may prove an important approach for reducing the risk of erectile dysfunction.

Health Tips - Do and Don't s

Health Tips - Do and Don't s
BRAIN DAMAGING HABITS


1. No Breakfast
People who do not take breakfast are going to have a lower blood sugar level.
This leads to an insufficient supply of nutrients to the brain causing brain degeneration.

2. Overeating
It causes hardening of the brain arteries, leading to a decrease in mental power.

3. Smoking
It causes multiple brain shrinkage and may lead to Alzheimer disease.

4. High Sugar consumption
Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development.

5. Air Pollution
The brain is the largest oxygen consumer in our body. Inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency.

6. Sleep Deprivation
Sleep allows our brain to rest. Long term deprivation from sleep will accelerate the death of brain cells.
7. Head covered while sleeping
Sleeping with the head covered, increases the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging effects.

8. Working your brain during illness
Working hard or studying with sickness may lead to a decrease in effectiveness of the brain as well as damage the brain.

9. Lacking in stimulating thoughts
Thinking is the best way to train our brain, lacking in brain stimulation thoughts may cause brain shrinkage.

10. Talking Rarely
Intellectual conversations will promote the efficiency of the brain
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The main causes of liver damage are:

1. Sleeping too late and waking up too late are main cause.
2. Not urinating in the morning.
3. Too much eating.
4. Skipping breakfast.
5. Consuming too much medication.
6. Consuming too much preservatives, additives, food coloring , and artificial sweetener.
7. Consuming unhealthy cooking oil. As much as possible reduce cooking oil use when frying, which includes even the best cooking oils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit.
8. Consuming raw (overly done) foods also add to the burden of liver.
Veggies should be eaten raw or cooked 3-5 parts. Fried veggies should be finished in one sitting, do not store.

We should prevent this without necessarily spending more. We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals according to "schedule."


Because :

Evening at 9 - 11 PM : is the time for eliminating unnecessary/toxic chemicals (detoxification) from the antibody system (lymph nodes). This time duration should be spent by relaxing or listening to music. If during this time a housewife is still in an unrelaxed state such as washing the dishes or monitoring children doing their homework, this will have a negative impact on health.

Evening at 11pm - 1 am : is the detoxification process in the liver, and ideally should be done in a deep sleep state.

Early morning 1 - 3 am : detoxification process in the gall, also ideally done in a deep sleep state.
Early morning 3 - 5 am : detoxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this time. Since the detoxification process had reached the respiratory tract, there is no need to take cough medicine so as not to interfere with toxin removal process.
Morning 5 - 7am : detoxification in the colon, you should empty your bowel.

Morning 7 - 9 am : absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should be earlier, before 6:30 am , for those who are sick. Breakfast before 7:30 am is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is still better to eat breakfast late until 9 - 10 am rather than no meal at all.

Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals. Aside from that, midnight to 4:00 am is the time when the bone marrow produces blood. Therefore, have a good sleep and don't sleep late.

Drink lot of water to keep disease away

Drink lot of water to keep disease away

Six [6] glasses of water (1.5 litres) everyday..

Drink six [6] glasses of water (1.5 litres) everyday and avoid medicine, tablets, injections, diagnosis, doctor fees etc. You can never believe before practicing.

HOW TO DO THIS WATER THERAPY?

1. Early morning, after you get up from bed, (without even brushing your teeth) drink 1.50 litres of water i.e. 5 to 6 glasses. Let us all know that ancient Indians termed this therapy as “USHA PAANA CHIKITSA ". You may wash your face thereafter.

2. Here it is very essential to note that nothing else, neither drinks nor solid food of any sort should be taken within 1 hr. before and after drinking these 1.5 litres of water.

3. It is also to be strictly observed that no alcoholic drinks shall be taken the previous night.

4. If required, boiled and filtered water may be used for this purpose. Is it possible to drink 1.50 litres of water at one time? This is a BIG QUESTION? To begin with, one may find it difficult to drink 1.50 litres of water at one time, but one will get used to it gradually. Initially, while practicing you may drink four glasses first and then the balance two glasses after a gap of 2 minutes. Initially you may find the necessity to urinate 2 - 3 times within an hour, but it will become normal after quite some time.

By research and experience, the following diseases are observed to be cured with this therapy within the indicated days as below:
Constipation -- 1 day
Acidity -- 2 days.
Diabetes -- 7 days.
Cancer -- 4 weeks
Pulmonary TB -- 3 months
BP & Hypertension -- 4 weeks

Here is the list of diseases that can be cured by this water therapy:

1. Head Ache
2. Urogenital diseases
3.Blood Pressure / Hypertension
4.Hyper acidity
5. Anemia (Blood shortage)
6. Gastro - entities
7. Rheumatism (Pain in joints/muscles)
8. Dysentery
9. General Paralysis 10.Rectal Piodapse
11. Obesity
12. Constipation
13. Arthritis
14. Hostorthobics
15. Sinusitis
16.Diabetes
17. Tachycardia
18. Eye diseases
19. Giddiness
20. Ophthalmic Hemorrhage & Ophthalmic|

21. Cough
22. (Reddish eye)
23. Asthma
24. Irregular Menstruation
25. Bronchitis
26.Leukemia
27. Pulmonary Tuberculosis
28.¡teros Cancer
29. Meningitis
30. Breast cancer
31. Kidney stones
32. Laryngitis

NOTE:
It is advised that persons suffering from Arthritis or Rheumatism should practice this therapy thrice a day i.e. morning, mid day and night, 1 hour before breakfast, lunch and dinner for one week and twice a day subsequently until the disease disappears.

HOW DOES PURE WATER ACT?

Consuming ordinary drinking water by the right method purifies human body. It renders the colon more effective by forming new fresh blood, known in medical terms as Haematopaises. That the mucosal folds of the colon and intestines are activated by this method, is an undisputed fact, just as the theory that new fresh blood is produced by the mucosal fold. If the colon is cleansed then the nutrients of the food taken several times a day will be absorbed and by the action of the mucosal folds they are turned in to fresh blood. The blood is all-important in curing ailments and restoring health and for this water should be consumed in a regular pattern.

LIFE IS SHORT & INVALUABLE, JUST GO FOR IT.

Combing for the Right Comb!

Combing for the Right Comb!


The comb you use for your hair type plays an important role in your hair-care regime. For example, if you have curly hair and use a narrow teeth comb, you could probably end up with more tangles than necessary.
How you use the comb also makes a lot of difference. Hair and make-up artist Divya Thambani says, "Always comb your hair from the loose ends to the roots instead of the other way round. Never start from the roots."

The Right Way

Start from the base, twist a clump of hair and hold it in the middle (depending on the length of your hair) and comb the ends first. Do the upper half as soon as you are done with the ends. Never start from the roots as this could damage your scalp and cause breakage.

For Curly Hair

If you have wavy or curly hair, use a comb with wide teeth instead of one with narrow teeth. Comb your hair with a wide teeth comb from the roots to the ends gently. The wide teeth comb is also known as a shampoo comb.

As soon as you shampoo your hair, squeeze out excess water from your hair. Now, apply conditioner with your fingers; never rub it on the scalp. Wash off the conditioner. Do not run a comb through your hair when it is still wet; style it with your fingers. Comb hair when it is damp.

For Straight Hair

Use a comb with wide teeth for straight hair. This type of comb prevents breakage of hair. You can use a comb with narrow-teeth after you have combed your hair with a wide teeth comb.
Style File
After you have combed your hair, style it with the use of a tail comb. A tail comb works well with exceptionally fine hair or for teasing any hair type. When buying a comb, always choose one with rounded ends.
Washing Your Comb
Buying the right comb is not only necessary but keeping it clean is also important. Use an old toothbrush to clean your comb.
Take some washing detergent on the comb and brush from the base of the teeth to their tips to remove the accumulated dirt.
After you are done brushing, soak your comb in a hot water. Rinse it off and then dry it with a clean napkin. Your comb is good as new!
Remember, even when you go for a hair cut, always ensure that your hairstylist uses a clean comb to cut and style your hair.

Flaunt those Legs

Flaunt those Legs

Women who have perfect legs consider themselves lucky but you need not worry for we have brought for you tips that will make you flaunt your legs just as much as the lucky ones. Making the most of any body part is all about proportions. Once you know how to balance them, playing up or down your features is a piece of cake. Learn to make the most of what you've got and be great at it.

Short legs
For short legs trousers lengths are a complete disaster, so go for skirts instead. Shorter styles work on a petite figure, as the legs aren't too hidden. Therefore stick to short skirts and don't go for the long ones. For leg wear try avoiding stilettos and go for casual wedges. Flats are often avoided by shorties, but try combining a flat with a mini-skirt and see the effect. It looks great and creates the right balance and shows lots of leg. If you prefer trousers, pick a slim-cut leg and wear them with a heeled shoe or boot in the same colour. For a long leg effect, wear your trousers so they almost hit the bottom of your heel.
Heavy legs
Often people with heavy thighs have wonderful lower legs, therefore consider yourself lucky and flaunt them. Go for A-line knee-length skirt and combine it with heels. This not only looks great but also does great at extending and toning legs. Try to avoid short skirts with heels, as these can emphasize wide thighs. If your calves are big you can define them by wearing wedges which should be in an attractive colour and design. If you like wearing trouser then go for fabrics that do not have too much stretch. Preferably go for a wool-mix fabric with a small amount of stretch. Jeans can have a slimming effect on big legs, but stick to dark denim.
Skinny legs
Are you conscious about wearing skirts? Well your days of misery are over. Try pairing skirts with boots and get a killing effect. Biker boots are great for fattening up skinny calves. It looks great with short skirts and skinny jeans alike. If you are conscious of skinny ankles, pick shoes that have ankle straps or ribbon ties.
Long legs
Long legs are looked at enviously by most, who don't have them, but tall girls have their own issues. Go for cropped pants for the summer. As long as they are the right length (mid-calf), they'll look great. If you have good legs show them off in short skirts, but balance it properly with a sleeved top to create the right effect. Minis and heels can look attention-seeking so try a low-key flat with a short skirt.

Low Fiber Foods

Low Fiber Foods
Grain Products:

* enriched refined white bread, buns, bagels, english muffins
* plain cereals e.g. Cheerios, Cornflakes, Cream of Wheat, Rice Krispies, Special K
* arrowroot cookies, tea biscuits, soda crackers, plain melba toast
* white rice, refined pasta and noodles
* avoid whole grains

Fruits:

* fruit juices except prune juice
* applesauce, apricots, banana (1/2), cantaloupe, canned fruit cocktail, grapes, honeydew melon, peaches, watermelon
* avoid raw and dried fruits, raisins and berries.

Vegetables:

* vegetable juices
* potatoes (no skin)
* alfalfa sprouts, beets, green/yellow beans, carrots, celery, cucumber, eggplant, lettuce, mushrooms, green/red peppers, potatoes (peeled), squash, zucchini
* avoid vegetables from the cruciferous family such as broccoli, cauliflower, brussels sprouts, cabbage, kale,
Swiss chard etc


Meat and Protein Choice:

* well-cooked, tender meat, fish and eggs
* avoid beans and lentils

Nuts and Seeds:

* Avoid all nuts and seeds, as well as foods that may contain seeds (such as yogurt)

Do this before Sleep

Shava Asana ( Yoga )

Shavam means corpse. Lie on your back, palms facing upwards.

Feel like a dead body, which can not hold into anything.

You can not hold on to wealth nor worries. Completely let go of your body weight feeling it being borne by mother earth.

Now bring your awareness to the back of your body and the points of contact between your body and the earth.

First bring awareness to your heels. Feel the weight of your heels melt and sink into the earth.

Systematically bring your awareness to your calf muscles, thigh, bottoms, back, back of the arms, shoulders, back of the neck and head and feel the weight of each part melt and sink into the earth.

Feel any heaviness, pain or tightness in the body melt away. Bring your awareness to your breath and simply watch your breath for 5 to 10 minutes.

If the mind wanders gently bring back to your body and your breath.

Do this before going to bed for a deep restful sleep.