Relaxation Breathing

Place one hand on your stomach and one hand on your chest.  Take a long and slow breathe inhaling through your nostrils and exhaling through your mouth.  Repeat and become aware of your breathing.  Continue until your body begins to relax.

Pamper yourself with a foot rub!

Just before bedtime, give yourself a foot rub.  It will relax, soothe and assist in a good night sleep.

• Enjoy a relaxing foot soak (you may want to use Epson salts or just soak in warm water)
• Dry you feet
• Apply lotion or cream to your feet
• Place hands on top of the foot and slowly stroke from your toes to your ankles. Repeat several times.
• Next, place one hand on the top of your foot giving support.  Make a fist with you other hand and begin to massage the underside of the foot.
• Use a circular motion, moving along the sole of the foot from your heel to your toes.  Repeat several times.
• Move to your toes. Gently squeeze and slightly twist each toe.
• End your foot rub by stroking the top of your foot and around the ankle.
• Repeat the same steps on your other foot.