1.Sit in a comfortable chair or lie on the floor. Dim the lights and try to keep the room as quiet as possible. Eyes should be closed, arms and legs uncrossed. Take deep breaths for the duration of the exercise. Pull the tension from all parts of your body as you inhale and exhale the tension out. Feel more relaxed with each breath.
2.Count backwards from 10 to 0. With each exhalation feel more and more relaxed as you approach 0. With each count you descend a relaxation stairway and become more deeply relaxed until you are totally relaxed at 0.
See a lonely stretch of beach with the waves forcefully pounding the rocks and teasing the sand.With each wave the sand feels cool, solid and resisting, then warm and accepting, flowing over my feet. The gentle breeze massages my skin and my hair resembles the grass, bending in gentle response to the wind's gently persuasion. The sun bathes my skin with warmth, which is then cooled by the breeze. The gulls, precocious and curious, clamor for attention as they proclaim the freedom of flight. My spirit soars with their flight, and as I ride the wind I feel free, open, part of the wind, the sun, the sea, the universe.
4. Stay in this relaxation place for a few minutes. You can return anytime you wish just by closing your eyes, taking deep breaths and seeing yourself in this special place.
5. Count from 0 to 10. Energize your body. Feel the energy, vitality, and health flow through your system. Feel alert and eager to resume your activities. When you are ready open your eyes. Slowly get up.