what i find is a great relaxation technique is to stretch the different muscle areas, and while i do that i breath very deeply/slowley. i close my eyes, and think to myself (very slowly "okay........time to relax.........shut down the mind..............calmness" etc. then get into bed.
it takes me a very long time to get to sleep, usualy 45 mins. but when i do the above, it takes me just a couple of minuets.
and, doing this makes me sleep very well, so well infact that i was to relaxed to get up for A wbtb last night.
as for not going into the dream, try this. imagine waking up in your bed, going downstairs. go out the front door, but instead of your front yard, imagine anything else, just spontainiously imagine another landscape.
it could be a battlefield, another plannet, anything. just make sure its spontanious.
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