Begin by finding a comfortable position either sitting or lying down and ensure your body is well supported. Close your eyes and take 3 long, deep breaths before allowing your breathing to settle into a gentle and steady rhythm.

Start by focusing on your feet. As you inhale, tense the muscles, curling up your toes tightly and hold for 5 seconds. As you exhale, release the tension feeling it melt away from your feet.

Move your attention to your lower legs. Again, tense the muscles as you breath in, holding for 5 seconds before exhaling and letting the tension go. Notice how your body is beginning to feel.

Continue working your way up your body, repeating the process of tensing, holding and releasing the muscles. Move your focus from your lower legs to your thighs, buttocks, stomach, chest, hands, arms, shoulders and face.  

For an added relaxation treat, raise your shoulders tightly towards your ears while simultaneously tightening the muscles in your face – frown, lift your cheeks up towards the frown and tense your jaw. Hold for the 5 seconds before breathing out and be aware of the tension melting from your neck and shoulders, forehead and jaw. Focus on that sensation for a moment.

Finish by tensing the whole body, hold for a couple of seconds before relaxing as you exhale everything you no longer need. Return to breathing in a gentle and steady rhythm as you notice and enjoy how heavy and relaxed your body feels. And if it helps, imagine you are a piece of butter melting on a slice of warm toast! (one added to help the children, but I like to use it too!)