Start by finding a comfortable position. Keep your back straight (not rigid).
Pay attention to your breathing for a minute, keeping it steady and even. Now, notice any tension in your body. You are going to release all of this tension, starting with your head. Feel the tension moving down and out of your head. Once your head feels light, move to your neck. Make sure you push the tension down, so parts that have already been addressed stay light.
Concentrate on removing all tension from your neck and shoulders. Your muscles will feel soft. Work on your arms next, pushing the tension out of your fingertips. You can do both arms at the same time, or one at a time.
Now, work on your chest and stomach. All the tension is draining towards your legs. Your head, neck, shoulders, arms, chest, and stomach are very light and soft. Keep working your way down your body until the only remaining tension is in your feet. Now, you are going to picture the tension moving out of the soles of your feet into the ground/floor. If you are laying down, the tension is being released through your heels into the ground/bed/floor.
Enjoy the light feelings your body is experiencing. Pay attention to how your breathing is changing and how you feel. After a few minutes, slowly start to get up.
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