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Sit in a comfortable chair or lie on the floor or on a bed. Ensure you will not be disturbed by any other noises.

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If you become aware of sounds, just try to ignore them and let them leave your mind as soon as they enter.

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Make sure the whole of your body is comfortably supported, including your arms, head, and feet.

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Rest your arms on the arms of the chair with your feet flat on the floor if sitting.

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Close your eyes. Feel the chair supporting your entire body, your legs, your arms, your head.

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If you can feel any tension, begin to let it go. Take two slow and deep breaths and let the tension begin to flow out.

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Become aware of your head. Notice how your forehead feels. Let any tension go until your forehead becomes smooth and wide.

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Let any tension go from around your eyes, your mouth, your cheeks, and your jaw.

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Let your teeth part slightly and feel the tension go.

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Now focus on your neck. Let the chair take the weight of your head and feel your neck relax.

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Now your head is feeling heavy and floppy. Let your shoulders lower gently down.

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Your shoulders are wider. Your neck is longer.

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Notice how your body feels as you begin to relax. Be aware of your arms and your hands. Let them sink to the chair.

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Now they are feeling heavy and limp. Think about your back, from your neck to your hips.

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Let the tension go and feel yourself sinking down in the chair.

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Let your hips, your legs, and your feet relax and roll outwards.

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Notice the feeling of relaxation taking over.

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Now think about your breathing. Your abdomen gently rising and falling as you breathe.

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Let your next breath be a little deeper, a little slower.

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Now you are feeling completely relaxed and heavy.

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Lie still and concentrate on slow, rhythmic breathing.