1. Begin with your arms.
   1. Make a fist with both hands, then relax.
   2. Raise your forearms toward your shoulders and tighten your biceps. Relax
   3. Leave your arms still and relaxed.
2. Your head is next
   1. Raise your eyebrows. Relax.
   2. Squeeze your eyes together. Relax
   3. Tense your jaw. Relax
   4. Squeeze your chin to your chest, then gently drop your head back and relax.
3. Move on to your torso
4. Try to touch your shoulders to your ears. Relax.
5. Take a deep breath while trying to squeeze your shoulder blades together. Relax.
6. Pull your stomach in tightly towards the floor, then relax.
7. Arch your back up of the floor, then gently lower it down as you relax your back muscles.
8. Your legs are last.
   1. Bend your knees and press the soles of your feet into the floor, tightening the back of you legs. Lower your legs to the floor and relax.
   2. Lift your right thigh up as high as it can go, tensing the muscle. Lower it gently and relax the leg. Repeat for the left leg.
   3. Flex your toes up towards the ceiling, then curl them tightly under. Relax slowly, allowing the last of the tension to leave your body.

Finally, for your feet bend your toes up as if pointing towards the ceiling and feel the tension around the feet and ankles. Once again, relax