Relax your face. Focus on your forehead, your eyes, your cheeks, your jaw, and so on. Feel the tension held in them and consciously push it away.
Drop your shoulders. Let your arms flop down and your shoulders relax. Imagine there is a soft, warm wind gently pushing your arms down.
Take a deep breath. Slowly inhale and let it out. As you do so, focus on how it relaxes your stomach. Don’t try to hold your stomach in; let it all out.
Relax your legs. The warm wind is back, and this time it’s gently easing your legs down. Let your legs sink into the bed or the floor. They are leaden, and the bed is soft.
Clear your mind. There are a few ways to do this. For instance, try to visualize some calming images, like lying by a flowing river or staring at the clouds. If that doesn’t work, try saying the words “don’t think” over and over for about 10 seconds. If you get distracted, don’t get angry; just pull your mind back to one of those two techniques.