• Stand with your feet apart and your arms hanging loosely by your sides.
• Close your eyes and let your head fall forward.
• Breathe in slowly through your nose. Draw in the air deeply, allowing first your abdomen, then your lungs to expand.
• Hold your breath gently for a while.
• Breathe out slowly through your nose. Take your time.
• Repeat the deep breaths until you feel relaxed.
• Then slowly open your eyes.

Muscle Relaxation

• Sit on a comfortable chair.
• Close your eyes.
• Clench one fist tightly. Hold the tension for a few seconds and concentrate on it.
• Then release the tension very slowly. Feel the tension draining out of your hand.
• Repeat this exercise with any part of your body - face, scalp, eyes, shoulders, abdomen, buttocks, arms and legs.

Mental Relaxation

• Switch on some soft music.
• Sit on a comfortable chair or lie down.
• Close your eyes.
• Relax all your muscles and let your body go limp.
• Think of a pleasant, soothing image such as a blue mountain lake gentle lapping waves "leaves rustling in a soft wind".
• Do some deep breathing if you like or listen to a taped relaxation message.
• Continue until you feel very relaxed.