Threee Steps to Proper Relaxation

Perform these exercises twice a day, preferably when you get up in the morning and just before you go to sleep.

1. Stretch your legs, feeling the tension in all your muscles. Stretch them tighter; hold for a few seconds. Then let go, and feel relaxation spreading through all the muscles of your toes, feet, calves, and thighs.
    Repeat with your arms; chest; stomach and back; face muscles.
    Take a very deep breath, and hold for about 10 seconds. Slowly let it out, feeling your tensions and anxieties pouring out as you do. Repeat twice.

2. Think of a pleasant scene that makes you feel calm and relaxed, feeling relaxation throughout your body. Feel the sensation of relaxation that the scene aroused. Repeat to yourself, as you see and experience the scene: "I feel calm and relaxed."

3. Recall a scene that makes you feel tense or angry, and see and feel it as vividly as you can. Switch to the calm, relaxed scene immediately. Let yourself feel calm and relaxed. Repeat twice. AS you remain relaxed, see your tense, angry scene -- but this time, don't let it bother you.