How to Consciously Relax

Step-by-Step Guide

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   Step 1: Find a place that is quiet that you can do this without interruption.

   Something that is important to you.
   
   You could use the word "relax"
   
   "quiet time"
   
   "peace"
   
   or whatever appeals to you. , You can either sit or lie down, whichever one you prefer. , Start the process from your feet and work your way up.
   
   Concentrate on each area until it feels calm and heavy. , Think about your breathing.
   
   When you exhale, say your chosen word on the exhale.
   
   It's a pattern and helps your body with the process. , Do not allow negative thoughts to interfere.
   
   If they do enter your mind, just dismiss them. "No problem"
   
   or "Oh well".
   
   There is nothing that you can do at the time and worrying about it will only make your emotional well being worse. ,, Continue sitting and relaxing while you do this. , Sit quietly for a few more minutes before getting on with your day.
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   Step 2: Choose a word or a phrase to focus on.

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   Step 3: Make yourself comfortable.

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   Step 4: Concentrate on getting your muscles to relax and quieting your mind.

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   Step 5: Breathe slowly and with ease.

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   Step 6: Be passive.

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   Step 7: Continue on with the breathing

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   Step 8: consciously relaxing

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   Step 9: and repeating your word(s).

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    Step 10: Once you feel that 10 to 20 minutes have passed by

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    Step 11: slowly start to allow other thoughts to return to your mind.

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    Step 12: Open your eyes.

Detailed Guide

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