Sit in a comfortable chair or lie on the floor or on a bed. Ensure you will not be disturbed by any other noises.
If you become aware of sounds, just try to ignore them and let them leave your mind as soon as they enter.
Make sure the whole of your body is comfortably supported, including your arms, head, and feet.
Rest your arms on the arms of the chair with your feet flat on the floor if sitting.
Close your eyes. Feel the chair supporting your entire body, your legs, your arms, your head.
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.
Become aware of your head. Notice how your forehead feels. Let any tension go until your forehead becomes smooth and wide.
Let any tension go from around your eyes, your mouth, your cheeks, and your jaw.
Let your teeth part slightly and feel the tension go.
Now focus on your neck. Let the chair take the weight of your head and feel your neck relax.
Now your head is feeling heavy and floppy. Let your shoulders lower gently down.
Your shoulders are wider. Your neck is longer.
Notice how your body feels as you begin to relax. Be aware of your arms and your hands. Let them sink to the chair.
Now they are feeling heavy and limp. Think about your back, from your neck to your hips.
Let the tension go and feel yourself sinking down in the chair.
Let your hips, your legs, and your feet relax and roll outwards.
Notice the feeling of relaxation taking over.
Now think about your breathing. Your abdomen gently rising and falling as you breathe.
Let your next breath be a little deeper, a little slower.
Now you are feeling completely relaxed and heavy.
Lie still and concentrate on slow, rhythmic breathing.