The document provides instructions for a meditation technique called the "SwitchBoard Meditation" to help people stop thinking and fall asleep. It recommends creating a ritual to mentally close individual thoughts or worries, represented as "files", one by one to clear the mind. Finally, it suggests sensing peace as all files are closed, allowing the mind and body to fully relax into sleep.

1. Having problems to sleep because your head spins
off and you can not stop thinking ?
Switch from bad to good
sleeping habits with
The
SwitchBoard
Meditation
By Fully Rested Sylvie Gelinas

2. Your right to switch your head
from ON to OFF
A few simple rules
 Do not push yourself
 Create a mental picture of all things (all files)
that are open in your head (inner computer)
 Create a special ritual/ language to allow
yourself to close them down
 See yourself switching them off

3. Closing each file, One by One
I have too much I have too much My X document My cousins had an My child is having
work to do on this payments to do is not finished arguments but this a cold, and I
assignment but I but I deserve but I will see it is not a reason for should stay healthy
will work better that sleeping differently allowing the stress to help him.
tomorrow if rested. time for my own tomorrow. to take my sleep Shutting down this
Closed. good. Closed. Closed. away. Closed. last open file.
Sensing how it makes sense of doing it

4. Until no file is left open