I always find that the full body scan works. I learned it as part of the meditation exercises that I took up during CBT. I focus on my breathing, and then imagine that breath drifting through my body to my toes, then drifting back up again. I repeat it three or four time, before moving onto the next part of my body, gradually working my way up to the top of my head, feeling the breath in each part of my body in turn. When I do it as part of my meditation, I can complete the exercise fully, but when Iím having difficulty getting to sleep performing this exercise normally relaxes me enough to drift off. If I wake early in the morning, I donít normally get much further than my knees before Iíve drifted off Ė on waking I find myself annoyed that I didnít reach the top of my head, then I have to remind myself of why I was doing this at four Oíclock in the morning!
My anxiety is bad in the evening but itís worse in the morning.