1. Find a quiet place where you will not be disturbed by anyone, or by the telephone, Make sure this place is warm and quite.
2. Sit in a comfortable chair with your feet flat on the floor, relaxing your shoulders and sinking back into the chair which supports you.
3. Slip off your shoes, uncross your legs and rest your arms on your lap.
4. Consciously slow your rate of breathing taking deep, regular breaths.
5. Breathe out for twice as long as you breathe in, controlling the rhythm by counting silently to yourself.
6. Close your eyes and as you continue to breathe rhythmically, clear your mind of all thoughts and worries.
7. Carrying on with the deep breathing, concentrate now on where the muscular tensions are in your body.
8. Stop the deep breathing at any time if you begin to feel dizzy.
9. Breathe in through your nose and out through your mouth, expanding your abdomen as you inhale and raising you rib cage to allow more air to flow in, until your lungs feel completely filled. Then hold your breath for five or six seconds before breathing out again slowly, allowing your rib cage and stomach to relax, empty your lungs totally.
10. Carry on with the breathing exercise for five minutes or so.
11. You are now ready to start a muscular relaxation technique but contemplate a while longer if you wish to concentrate on anything which you know will relax you further. Think about fond memories, happy events and wonderful holidays. Concentrate on events that have made you satisfied and fulfilled in the past. This combination of thinking relaxing thoughts and deep slow breathing means that the next step will be even more effective.
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