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Step 1
Start by lying or sitting in a comfortable position in a quiet room with your legs stretched out and your hands out at your sides with your palms facing upward.
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Step 2
Close your eyes and begin breathing in deeply and slowly through your nose. Once you have inhaled, hold your breath for five to ten seconds. Exhale deeply and loudly through your mouth. Repeat three times.
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Step 3
Starting at the top of your head, contemplate each muscle group and feel that area relaxing. One by one, relax every group of muscles from your head to your toes. Imagine yourself in a comforting, wonderful place. Focus on this place in your mind; look around and take it all in.
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Step 4
Once you are deeply relaxed, think about a situation or incident that caused you anxiety. Picture the situation vividly, feeling the anxiety building. Take a deep breath and "look around" once more at the wonderful, comforting place you have taken yourself to. Tell yourself that any time you feel anxiety, you will be reminded of this time and place, and the calm peace you are feeling will come back to you, washing away all your anxiety.
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Step 5
When you are ready, count backwards from ten, becoming more and more alert, aware and awake with each number. When you get to one, you will be completely awake and feel very rested and peaceful, without a hint of anxiety.
