When going to bed or wanting to lie down, first thing you do is start your breathing technique, move in a very slow motion, try to think of nothing if not possible, and think of one simple thing.
Sit upright for couple of minutes before you lie down, focus on your breathing and gaze at one spot. Lie down, body is in straight line, your left foot stretched on top of the right foot, your right palm on top of your left palm resting at the middle of your upper stomach spot while your elbows touching the mattress or floor. Sleeping on the floor is much better than on a bed.
The pillow height must be convenient and matching to your shoulders form. A Japanese pillow shape is desirable.
You must lie still for at least ten minutes with listening only to the sound of your breath. Gazing at one spot, and thinking of only one simple thing.
Move your body forward and backward in slow motion, while sitting on the mattress, one minute or two before you lie down.
Adam El Masri
