1. Find a comfortable position:

Sit or lie down in a place where you will not be disturbed. 

2. Close your eyes:

Focus on your breath and let go of any thoughts that may be distracting you. 

3. Start with a small muscle group:

Begin by tensing a small muscle group, such as the toes or fingers. Hold the tension for a few seconds, then release it slowly. 

4. Move to the next muscle group:

Repeat the process with another muscle group, gradually working your way up the body from the toes to the head. 

5. Repeat:

Once you have gone through all the major muscle groups, repeat the process if desired.