Body Sensations
Focus your awareness on your body sensations.
Become aware of your body by changing positions, standing, sitting or lying down.  Now sit or lie down and feel your hind or back against the chair or floor.

To relax, first tighten your muscles starting with your feet, calves and thighs. Hold tight for a count of 3 seconds. Release and feel your muscles relax.
If there is still tension, repeat.Continue this process moving toward your head.  Tighten your hips and stomach, release. Tighten your chest, your shoulders and arms, hands, neck, head and face, release.
Go back to scanning your entire body for any tightness.

Imagine being in an elevator on the tenth floor and sinking down to the first floor by counting ten to one.
Tell yourself you are getting more and more relaxed and at one you’ll be totally relaxed.  Continue to notice body sensations.