This is a simple visualization I use to help me fall asleep. It really helps and I often go from obsessing for hours to dropping right to sleep.
Find a comfortable position. If you’re doing this to help you asleep, make sure that you’re completely ready to go to bed and won’t need to get up or do anything.
First, imagine a beautiful sky. I usually use a sunny day with big, puffy clouds, but whatever kind of sky works for you is perfect. The important thing is that it’s a beautiful sky that you associate with happiness, contentment, and peace. It can be a daytime or nighttime sky.
The 4-7-8 breath method is awesome, and you can use that during this visualization if it helps you, but I often find that actually counting it out stresses me more. During this visualization just take deep, even breaths in through your nose and out through your mouth, and it doesn’t matter exactly how long you hold them, as long as you feel that you’re getting enough breath to feel relaxed.
When you take the breath in, visualize that you’re inhaling your beautiful sky and that the sky is filling your chest, filling you with beauty, peace, and contentment. Hold the sky in for a little while and imagine the fresh air and the sunlight (or moonlight) are cleansing and healing everything within you, making you whole and well.
When you breathe out, visualize that you’re breathing out stale, ugly fumes, which represent all of your anxiety, your cares, your worries, your fears. They could represent actual physical illness, or they could just represent the “pollution” of your daily life: grumpy people at work, the stress of the daily commute, anything that causes you to be stressed out and unhappy. I always imagine these fumes to look like the exhaust that come out of diesel trucks.
You can perform this visualization for as long as necessary until you are relaxed and calm. Sometimes it helps to imagine the exhale fumes going from very gross and polluted to nearly clear as you feel calmer and calmer.