This relaxation exercise is easy to learn. Read through the steps before you give it a try.
1. Find a quite place where you won’t be disturbed. (If possible, go outdoors – to the yard or the park, for example. The fresh air will feel good.)
2. Lie down on the grass ( or on the floor ) . Get comfortable.
3. Close your eye ,but don’t fall asleep.
4. Breathe deeply. Focus on your breath going in and out. Count to five as you breathe in; count backwards from five as you breathe out. Take your time.
5. When you feel calmer, continue the deep breathing, but as you breathe out, say the word relax in your mind.
6. In time with your breathing, begin to relax your muscles from head to toe. Start with your forehead. Tense those muscles as you breathe in, then relax them as you breathe out.
7. Continue tensing and relaxing – moving downward to your shoulders, arms, hands, stomach, legs, and feet. Each time, breathe in as you tense the muscles, and breathe out as you relax them.
8. Once you have reached your toes, take a rest. Keep breathing deeply.
9. Slowly open your eyes. You are now relaxed.
10. Enjoy this feeling.