Select a comfortable location where you can be sure that you will not be distracted by the telephone or other unnecessary noises or interruptions.

Subdued lighting and a quiet atmosphere are helpful but not essential. The area should be free from drafts and unpleasant odors. Clothing should be loose (tie, belt, shoes, etc.).

You may do this exercise sitting up or lying down, whichever is more convenient. If you are seated, make sure that your back is supported against the back of the chair. Feet should be flat on the floor, or use a footrest. Knees and ankles should not be crossed. Hands should rest on the arms of the chair or on your thighs or loosely on your lap. The head should be in a comfortable forward position. If you are lying down, your arms should be alongside your body and your head should be slightly elevated. Feet should be separated with toes turned outward.

Set a time limit for your practice session. Initially, you may want to use a timer to signal you when the time is up. With practice you will learn to respond accurately to your own internal clock.

STEP 1: Locate an imaginary spot on the ceiling or the wall. Focus your attention on the imaginary spot and remain very still.

STEP 2: Vividly imagine that you feel calm, relaxed and sleepy. Your body responds to your imagination and the more you pretend, the more your body will respond.

STEP 3: As you begin to feel your eyelids becoming heavy, take three deep breaths. After the first deep breath, slowly exhale and say or think...

"I am relaxing." After the second deep breath, slowly exhale and say or think... "My body is relaxing."

On the third deep breath, hold it and count..."three... two... one." Then as you exhale, say or think the words, "relax now" and let your eyelids close.

STEP 4: Direct your attention to each group of muscles in your body and tell them to relax. In your imagination, see them relaxing. Start at the tips of your toes and continue to the top of your head. Do this exercise slowly and without concern. Allow 10 to 15 minutes for the body to relax. DO NOT test the relaxation by moving.

STEP 5: At the end of each practice session think to yourself... "Each time I practice this exercise I relax more quickly, more easily and more deeply than any time before. Each time I am more receptive and responsive to suggestions I give to myself. I look forward to practicing daily because I enjoy it."

STEP 6: Slowly count from 1 to 5 to arouse yourself. Before counting, give yourself a suggestion that on the count of five you will be fully alert, feeling perfect in every way.

If you should have any concerns about arousing yourself at any time during your relaxation exercise, you will be reassured to know that you will always be aware of anything of significance that may be occurring at the time; and therefore, will always be in control of any unexpected situations that may arise.

If you are interrupted during a practice session, if possible, always take a moment to count from 1 to 5 before arousing.