i can give you advice about the neck thing.
my relaxation i use is just telling myself to relax every part of my body, detailed. just a tip.

for yur neck. if you think that your neck is only relaxed when its flat, you are wrong. if your neck is flat, you weould suffocate. maybe put a little curled up towl under your neck and you will feel better.

or, alternate, try thinking that your body is lead and is heavy as can be!

hope that helps