Practice this daily until it becomes automatic.
You will find that after a week or two you will be able to run through this exercise in a few minutes and your body will respond very quickly.
When you begin to reach this level of awareness, this technique can be used to eliminate a stressful situation, recharge the body or even to help you to fall asleep quickly.
For the first week or two you will feel the effects of this technique but you will not understand its full potential until it becomes automatic like turning on a light switch.
Step 1 Close your eyes and look up slightly to the point when it starts to get uncomfortable and then back off slightly till the discomfort goes away.
You should still be looking up while your eyes are closed.
It gets easier as you do it.
Step 2 With your eyes closed scan your body.
Visualize a sweeping motion, look at each part of your body and focus on that part for 10 to 20 seconds, to release the tension.
Do not move to the next body part until the tension leaves the part you are looking at with your minds eye.
For example you could start at the top of your head, then go to your nose, then the right ear, then the left ear etc.
At this point as you work you way down your mind may start to have random thoughts.
Do not listen to these thoughts just let them flow.
Step 3 Count down from 10 like this "ten - I am relaxing, nine - I am relaxed, eight - I am relaxing" and do this till you reach zero.
You may find that you will need to start from twenty or even thirty, and that's fine, as you learn this technique you will find that it takes less time.
Step 4 Focus on your breathing.
Breath at the same rate as you exhale and inhale.
Spend a couple minutes doing this until you notice you have a even rhythm.
Step 5 Switch your breathing to focus on breathing from your abdomen and not your chest.
Its very important to make sure you are breathing from your abdomen.
Step 6 While you are breathing from your abdomen slow down your breathing and visualize a peaceful, restful place like your bed or laying down on the sand at the beach.
Feel the cool breeze blowing across your face.
Continue to do this as long as you like, but realize until you make this a automatic response you may fall asleep if you do it to long.
You will find that after a week or two you will be able to run through this exercise in a few minutes and your body will respond very quickly.
When you begin to reach this level of awareness, this technique can be used to eliminate a stressful situation, recharge the body or even to help you to fall asleep quickly.
For the first week or two you will feel the effects of this technique but you will not understand its full potential until it becomes automatic like turning on a light switch.
Step 1 Close your eyes and look up slightly to the point when it starts to get uncomfortable and then back off slightly till the discomfort goes away.
You should still be looking up while your eyes are closed.
It gets easier as you do it.
Step 2 With your eyes closed scan your body.
Visualize a sweeping motion, look at each part of your body and focus on that part for 10 to 20 seconds, to release the tension.
Do not move to the next body part until the tension leaves the part you are looking at with your minds eye.
For example you could start at the top of your head, then go to your nose, then the right ear, then the left ear etc.
At this point as you work you way down your mind may start to have random thoughts.
Do not listen to these thoughts just let them flow.
Step 3 Count down from 10 like this "ten - I am relaxing, nine - I am relaxed, eight - I am relaxing" and do this till you reach zero.
You may find that you will need to start from twenty or even thirty, and that's fine, as you learn this technique you will find that it takes less time.
Step 4 Focus on your breathing.
Breath at the same rate as you exhale and inhale.
Spend a couple minutes doing this until you notice you have a even rhythm.
Step 5 Switch your breathing to focus on breathing from your abdomen and not your chest.
Its very important to make sure you are breathing from your abdomen.
Step 6 While you are breathing from your abdomen slow down your breathing and visualize a peaceful, restful place like your bed or laying down on the sand at the beach.
Feel the cool breeze blowing across your face.
Continue to do this as long as you like, but realize until you make this a automatic response you may fall asleep if you do it to long.