3. As you release, say in your mind very slowly the word “Relax.” 
4. Observe the changes in sensations as you relax for 10–15 seconds then move on to the next 
muscle.
Start first with each of the 16 muscle groups.
Once you can do that, practice with medium groups of muscles and then large groups.
Once you are good at that, practice tensing your entire body at once.
When you tense your entire body, you are like a robot—stiff, nothing moving.
When you relax your entire body, you are like a rag doll—all muscles drooping down.
Once you can relax all your muscles, practice three or four times a day until you can routinely 
relax your entire body rapidly.
By practicing pairing exhaling and the word “Relax” with relaxing your muscles, you will 
eventually be able to relax just by letting go and saying the word “Relax.”Large
Medium
Small
• 1. Hands and wrists: Make fists with both hands and pull fists up on the wrists.
 2. Lower and upper arms: Make fists and bend both arms up to touch your shoulders.
 3. Shoulders: Pull both shoulders up to your ears.

••
 4. Forehead: Pull eyebrows close together, wrinkling forehead.
 5. Eyes: Shut eyes tightly.
 6. Nose and upper cheeks: Scrunch up nose; bring upper lips and cheeks up toward eyes.