AND RELAX . . .

STARTING at the top of your body and moving downwards, begin to tense up all your muscles — your forehead, eyes, jaw, neck, shoulders, back, arms, hands, abdomen, buttocks, thighs, calves and feet.

Hold this tension for at least five seconds. Then take a big inhalation, and on your exhalation release everything. Take a few more deep breaths. Feel the difference between a tensed body and a relaxed body.