[header] How to sleep in zen relaxation [title] Focus on contracting and relaxing each muscle. [step] One way to do this is through progressive muscle relaxation. In order to do this, you focus on a muscle and contract it for about 5 seconds and then allow it to relax for 10 seconds. 
While there is no one right sequence of muscles, most either go from head to toe or vice versa. [title] Notice your thoughts and let them go.