Find a quiet, undistracted area to be alone, lay flat and extend the arms and legs in a fully relaxed position. Close your eyes and think of nothing except your breathing.
Begin with deep breathing. Take a long, deep breath in and hold to the count of 10, release it slowly to the count of 10. Do 10 of these and feel your body begin to relax.
Begin with the hands, one at a time, tensing a fist to the count of 10 and then relaxing it slowly to the count of 10. Repeat with the other fist by doing the same. Continue to take deep breaths.
Next, tense the right arm and hold for a count of 10 and then relax it. Move to the next arm and also hold for a count of 10 and then relax it slowly and gently, also to a count of 10. Deep breathe.
Working all the way down the body, next tense one leg for the count of 10 and slowly release to the count of 10. Continue deep breathing and focusing only on the breathing. Move to the next leg and do the same thing.
Move on to the toes. Tense all the toes on one foot, hold to the count of 10 and then slowly release to the count of 10. Repeat with the other foot and toes all the while focusing on the deep breathing.
Tense and relax the facial muscles next. Make a tense face like you were angry, with closed eyes and hold for a count of 10, slowly release afterwards to another count of 10.
Lastly, tense the entire body in one motion and hold to the count of 10. Slowly release the hands, arms, legs, toes. Focus on deep breathing and take 10 more deep breaths. You should be very relaxed and feel stress free afterwards. Open your eyes and sit up slowly.
Repeat these stress reducing techniques any time you feel at all tense, anxious, nervous, upset, mad or just to feel better and share with someone you love! Cheers to your continued good health:)