Make this exercise as physical as possible. Use exaggeration and visualization to intensify your experience. You are re-training your body to relax at will through a simple exercise of contrast and comparison.
With each release, remember to let the energy flow down through your thighs, your knees, your calves, your ankles and then out through the soles of your feet.
The contrast of your muscles being taut and then relaxed will facilitate your body to release on a deeper level.
As you move the energy, thoughts and feelings may rise to the surface; just observe them as they flow out with the energy. Stored within all muscles is a memory of pain and other feelings. Theses emotions became trapped when we were tense and worried.
The most valuable way to relax is to verbally command yourself to release. Stress is caused by the inability to let go. Most individuals respond effectively to verbal suggestions. Give yourself a self-releasing suggestion; “Let go!” “Relax!”
Soften your shoulders and allow your mind to quiet.
After you have worked with the above techniques for a period of time you will be able to accelerate the process and achieve the same results. Simply tense your entire bodies, hold, intensify, and then release. Allow the energy to flow over and through you as you command yourself to, “Let go, relax!”