I never really learned how to relax. I guess I am a "Type-A" personality. I always
find "stuff" to do.
Keeping a pad and pen near my night table has relieved my mind of
many things I want to remember in the morning, but, I still have great difficulty
falling asleep.
I've tried napping during the day, however, unless I'm ill, I can't "tune out" of the world.
I have some friends that are into Yoga and meditation, but I have always insisted it
could not work for me. I was clued into a terrific website Wildmind
It's an adaptation of a pranayama yoga breathing that is easy to learn.
Meditation for Beginners: Techniques for Awareness, Mindfulness & Relaxation
by Stephanie Clement - Body, Mind & Spirit - 2002 - 264 pages
(Featuring step by step exercises, this book introduces different ways to meditate)-
and The Complete Idiot's Guide to Meditation
by Joan Budilovsky, Eve Adamson - are two books I'd recommend, if you
have interest in learning more about meditation.

It takes about a half hour or so to learn the basics, and, if you really
concentrate, you will feel calmer, clearer, and more in control. Solutions to
intense problems are often easier. Patience and tolerance for other people
increase. I'm trying it to help me fall asleep at night.
PREPARATION & ATTITUDE

TIME AND PLACE: Make sure you've carved out a place and time in your
day- about 15-30 minutes -- where and when you won't be interrupted.
Take your phone off the hook and shut down all beeping things.
POSITION & POSTURE: Find a comfortable chair that supports your back,
buttocks and thighs and lets your feet touch the floor completely. Find a
comfortable position in the chair. But try to be as symmetrical as possible:
both hands on your thighs or crossed in your lap, shoulders and feet balanced.
CLOSE YOUR EYES and take a deep breath in through your nose, hold it for a
bit, let it out through your nose. This is a cleansing breath.

FIRST BREATHING EXERCISE

Breathe in through your nose fairly deeply. Feel the air fill your lungs.
Breathe out through your nose slowly and smoothly.
When you finish exhaling the breath, Count "1." Say it in your mind.
Repeat until you count to 10.
Don't worry if your breaths are uneven in rhythm or depth.
Focus only on your breathing and counting. Don't worry if other thoughts or
sounds intrude.
Repeat as many times as you wish... until you "Get" it or you're bored with it.
SECOND BREATHING EXERCISE

When you feel you understand the first exercise, move on to the second one.
It's totally up to you when you feel you're ready to try it.
Before inhaling the first breath, count "1." Say it in your mind.
Breathe in through your nose fairly deeply. Feel the air fill your lungs.
Breathe out through your nose slowly and smoothly.
Just before you're ready to start the next breath, count the next number.
Repeat until you reach 10.
Start over and do repetitions as many times as you wish.
When you feel you "get" this exercise, when you're ready, do the First Exercise
and then do the Second Exercise afterwards.
As you get good and comfortable, your sessions should start with the First
Exercise before doing the Second Exercise.
You'll quickly realize the first and second exercises are exactly the same but
somehow completely different. You are performing the actions in the same
order, except in the first you are counting AFTER the breath, and in the
second you are counting BEFORE the breath.
So what's the trick? I won't tell you because amazingly, you'll soon realize
the difference yourself. But I'll give you a hint: the first is called "Closing"
and the second is called "Opening."

THIRD BREATHING EXERCISE

When you feel you "get" (understand) both the first and second practices and can do them in a satisfying way together, you're ready to start this Third Breathing.
Go through the First and Second Exercises patiently.
Now do this third exercise, do the same as above two exercises, but don't count.
At first you may feel a little lost, but instead of counting the ends and beginnings of each breath as your guide, now you should Follow the Breath.
Stop when you feel satisfied.
In fact, that's the name of this exercise: Follow the Breath. Don't worry if you don't understand at first. You will.

Information and suggestions from David, Spongefish.com

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