Totally 5 steps.
Step 1. Lie face up in bed. Relax your facial muscles, including your tongue, jaw and the muscles around your eyes. If you realise you have a frown, really focus on releasing the area in the centre of your forehead. Your forehead should be absolutely smooth. It might sound strange, but really relax your eye sockets by letting them go limp.
Step 2. Drop your shoulders as low as possible. This will also help you stretch and release the tension in you neck. Then relax your upper and lower arm on one side, and then try it with the other arm. if you’re having trouble relaxing your arms, try tensing them for a little bit and then letting them become loose. At the end, including your hands in your fingers.
Step 3. Breathe out and relax your chest. Feel your lungs fill up with air.
Step 4. Relax your legs. Release the tension from your thighs first, and then let the relaxation travel down to your calves. Finally, focus on your feet and ankles.
Step 5. Time to clear your mind.
Image 1: Imagine yourself lying in a canoe on a calm lake. With nothing but blue sky above you.
Image 2: Imagine you’re snuggled up in a black velvet hammock in a pitch-black room.
If image 1 & 2 don’t work, say to yourself, “Don’t think, Don’t think.” over and over again for 10 seconds.
This might need to be trained by yourself in 6 weeks.
