Progressive Relaxation Exercise

Sit comfortably in a chair or cross-legged on a bed or floor. First, tense the muscles in your face, and hold this tension for a few seconds. Then completely relax. 

Now gradually move to your neck and tense the muscles. Then completely relax.

Repeat this exercise in different sections of the body stomach, buttocks, anus, thighs, calves, and feet. By the time you reach your feet, you will almost surely be in a relaxed state.

As a variation, you can tense all the muscles of your body and then relax them all at the same time. You could also tense a particular muscle and then relax and gently massage it.

When you release tension, you can let your breath out, accompanied by a long "aahh" or a sigh. This will help you get in touch with your deeper feelings and will help you release them.

Quiet, deep breathing can follow this exercise.