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The state of muscle relaxation is achieved by being aware of the contrast between the state of tension and relaxation. This exercise will help you focus on muscle groups that are prone to carrying tension, and help to release that tension.

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Common practice is to start at the feet and work your way up to the face.

1. Get comfortable in a quiet environment and take a few minutes to relax and deep

   breathe.

2. When you are relaxed, focus your attention on your feet. Slowly tense the muscles in

   your feet, squeezing as tightly as you can. Hold for a count of 10.

3. Relax your feet and focus on the tension flowing away. Feel the way your feet

   become limp and loose. Stay in this relaxed state for a moment, breathing deeply and

   slowly.

4. When you are ready, shift your attention to your calves and follow the same sequence

   of muscle tension and release.

5. Move slowly up through your body, repeating this exercise for each muscle group.

   Follow this order after your feet: calves, thighs, hips and buttocks, stomach, chest, back, arms and hands, neck & shoulders, face.