Deep Relaxation from Benston's Book The Relaxation Response:
Choose a quiet place and time when you will be free of distractions.
Since the digestive process can interfere with achieving deep relaxation, wait at least two hours after eating.
Find a comfortable and relaxed position that will allow you to relax your muscles without falling asleep.
Close your eyes.
Tune in to your muscles and relax your muscles one by one. Start with your feet and progress to your legs, torso, arms, shoulder, neck, mouth, cheeks, nose, temples, eyes, and forehead.
This is difficult for many of us at first but becomes easier with practice.
Tune in to your breathing.
Each time you exhale, silently say a word to yourself.
Focus on the word to help you push other thoughts from your mind.
Be passive. Don't try too hard, worry about how you are doing, or be upset when other thoughts enter your mind.When other thoughts enter your mind, simply focus on the word you are using when you exhale and let those interfering thoughts fade away.
Continue your breathing, focusing on your word and relaxing your muscles for twenty minutes. It is better to open your eyes to check the time than it is to use a startling alarm.
When you are finished, continue to sit quietly for a minute, first with your eyes closed, then with your eyes open.
Condensed from the book The Relaxation Response by Herbert Benson.
"The things we do with joy bring us the greatest rewards."