Some people like to play relaxing music, sounds, nature sounds or brain entrainment during this process. It can help focus your mind to do so, but make sure you enjoy and get something that will help you focus without distraction.
Start by giving your thoughts as far as possible. Try on something that you focus relaxed. Think of your favorite vacation, your favorite hobby, or someone you love. Make yourself happy and at peace. Close your eyes. Relax your facial muscles and scalp, and to pay attention to every muscle in your head. Make sure your scalp is relaxed, then your forehead is relaxed, then the cheeks, and so on.
Slowly to the neck, move the shoulders, and back again. Do you feel a wave of relaxation spreading slowly through your body from head to toe, as if it wash over you like a wave.
Relax your arms slowly from the bottom of your wrist, biceps. Move separately in your hands and fingers, relaxing each set of muscles.
Let the wave wash down through your torso, buttocks, thighs and calves. Finally, relax your feet and toes. By now, your entire body should be relaxed and completely relaxed.
You should now remain in this state for a while. Try on what you have centered focus in the first place. Imagine soothing your place, your favorite happy thought, or whatever else makes you really calm and happy.
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