Relax each of your toes; the tops of your feet; the arch of each foot; the insteps, balls, and heels; and your ankles, calves, knees, thighs, and buttocks. Become aware of how your body is contacting the chair in which you are sitting. Let go of your abdominal and chest muscles; relax your back. Release the tension in your shoulders, arms, elbows, forearms, wrists, hands, and each finger in turn; relax the muscles in your throat, lips, and cheeks. Wrinkle your nose; relax your eyelids and eyebrows (first one and then the other); relax the muscles in your forehead and top and back of your head. Relax your whole body.
Concentrate on your breathing; become aware of how you breathe. Allow yourself to inhale and exhale in your usual way. Become aware of the depth of your breathing. Are you expanding the lungs all the way? Or is your breathing shallow? Increase your depth of breathing. Now focus on the rate at which you are breathing. See if you can slow the rate down. When you breathe in, can you feel an inflow of energy that fills your entire body?