2) PROGRESSIVE RELAXATION. Tense the toes slowly while inhaling slowly, and hold for a few seconds. Then, relax the toes while exhaling slowly. Next, tense the calves while inhaling and exhaling. Continue this process one body part at a time with the thighs, buttocks, abdomen, back, fingers, arms, shoulders, neck, and finally, the jaw.
3) VISUAL IMAGERY. Visualize yourself on a sandy beach with your hands under the hot sand. This can cause blood flow to move to the hands and away from the head, which leads to physical relaxation.
4) BODY SCAN. Spend several minutes sensing where there is tension in the body. Usually, this is in the head, neck, and shoulders, and may be in other parts of the body as well. Just by sensing where the tension resides, relaxation can occur.
5) NECK ROLLS. Perform gentle neck rolls, allowing the chin to fall to the chest. Then, gently rotate the head to the right and to the left 5-10 times.