Make yourself available
Block off at least 15 mins to begin. It is advised putting an alarm for yourself if you fall asleep. (This will permit you to loosen up more completely, understanding you may not lose track of the time.) I also recommend finding a private place so you will experience more comfort.
Let's begin at your face
Begin by tensing all of the muscle tissue on your face and scalp. Make a good grimace, near your eyes as tightly as possible, clench your teeth, or even move your ears up if you may. Hold this for the count of 8 as you inhale.
Sit and be comfortable
After finding a quiet place and several free mins to exercise progressive muscle relaxation, take a seat or lie down and make yourself comfortable. It's more effective to stretch out and lie down, however in case you do not have room to lie down, sitting in a comfortable chair is fine as well. Unfold your arms, however, and uncross your legs so that you have smooth circulation and your body can loosen up.
Exercise your neck
Next, tense your neck and shoulders, again breathing in and counting to 8. Then exhale and loosen up. Again, this step may be repeated until you experience comfortable in this area, especially because many people bring tension to their neck and shoulder muscle tissue. Take some time, and allow yourself to go.
Now exhale and loosen up absolutely. Let your face go relax, though you have been sleeping. Feel the anxiety seep out of your facial muscles, and enjoy the feeling. Take some time and loosen up before you move directly to the next step. You can repeat this step until your face feels very well comfortable if desired.
Continue down your body, repeating the method with the following muscle groups:
whole right arm
right forearm and hand (creating a fist)
whole left arm
left forearm and hand (again, creating a fist)
whole right leg
lower right leg and foot
whole left leg
lower left leg and foot
neck, shoulders, and arms
stomach and chest
buttocks, legs, and feet
Then Abbreviate. For the shortened version, which includes simply the 4 main muscle groups, quick awareness of every group one after the other. With exercise, you may loosen up your body like 'liquid relaxation' poured on your head and it flowed down and covered you.