This one is all about you sleeping better in the lead up to your procedure, whether that's general anaesthetic or local. Here we're going to be practicing a simple exercise to help you relax and fall asleep when surgical anxiety keeps you awake at night. Find a comfortable position in your bed, lying down with your body fully supported.

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Close your eyes and take a moment to settle in. Feel the support of the mattress beneath you and allow your body to relax. We are going to combine deep breathing with a soothing body relaxation technique to help you drift into a peaceful sleep. So let's start.

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Take a deep breath in through your nose, filling your lungs completely. Hold for a moment and then exhale slowly through your mouth. Repeat this deep breath once more, inhaling deeply and exhaling slowly. Now bring your attention to your breath. Notice the natural rhythm of your breathing. Feel the air entering and leaving your body. Allow your breath to be your anchor, grounding you in the moment. We're now going to move through a gentle relaxation exercise. As I guide you through each part of your body, bring your awareness to that area and notice any sensations and allow that tension to melt away. Start by bringing your attention to your feet. Feel the sensations in your toes, the soles of your feet and your heels. As you inhale, imagine sending your breath to your feet. As you exhale, release any tension. Imagine your feet becoming warm and heavy.

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Ignore noise from elsewhere in the house. Just focus on your own body. Now move your attention to your calves and shins. Notice any sensations there. Inhale, sending your breath to your calves and shins. Exhale, releasing any tension. Feel your calves and shins becoming warm and heavy. Now bring your awareness to your knees and thighs. Feel the sensations in those areas. Inhale, directing your breath to your knees and thighs. Exhale, letting go of any tension. Imagine your knees and thighs becoming warm and heavy. Shift your focus to your hips and pelvis. Notice any sensations there. Inhale, sending your breath to your hips and your pelvis. Now exhale, releasing any tension. Your hips and your pelvis feel heavy and warm. Now let's head to your abdomen. Feel the rise and fall of your belly with each breath. Inhale, filling your abdomen with breath and exhale. Imagine your abdomen becoming warm and heavy. Let's head to our chest and upper back. Notice those sensations in your chest and back. And inhale, but send the breath directly into them. Exhale, release the tension. Your chest and the upper back become warm and heavy.

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Move your focus to your shoulders and your neck. Feel the sensations in these areas and inhale, directing breath to your shoulders and your neck. Exhale, letting go of that tension. Imagine your shoulders and neck are warm and heavy. Now to your arms and your hands. Notice any sensations or tingling in your arms and hands. And inhale, sending your breath into those areas. Now exhale, releasing any tension. And your arms and hands feel warm and heavy. Finally, bring your awareness to your face and your head. Notice any sensations. Inhale, filling your face and head with breath. Exhale, letting go of any tension. Imagine your face and head becoming warm and heavy. Now take a few moments to scan your entire body from your head to your toes and notice any remaining areas of tension and breathe into them, allowing relaxation to spread. As you continue to breathe deeply, feel the calmness spreading throughout your entire body. Let go of any remaining anxiety or worry. Trust that this moment of calm is helping you prepare for a restful and peaceful sleep.

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Remember, you can return to this relaxation technique whenever surgical anxiety keeps you awake at night.