1. Hold tension in forehead until uncomfortable, then let it drop.
2. Notice the radiation of relaxation, allow the warmth to move to the scalp, back of head, ears, temples, cheeks, and nose.
3. Open mouth and chin, relax jaw, whole face.
4. Relax neck muscles, let head tip forward, flow into shoulders, arms, and hands, then down back, over front to chest and abdomen to base of spine.
5. Let buttocks go limp, spread to thighs, legs, feet, and tips of toes.
6. Take a moment starting from the top of head and working down to check and see if any part is not relaxed.
7. Inhale a deep breath and send it to this area, bringing oxygen and comfort.
8. Exhale through the skin replacing tension with relaxation.
9. When quiet and relaxed, remain a few minutes more to enjoy it, then slowly rouse yourself.
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