Some folk prefer this method because it primarily focuses on the body sensations and is more active than the more internal and mental techniques. Physically you tense and relax muscle groups over the legs, abdomen, chest, arms and face. Focus on a muscle group and tense for ten seconds and then release for twenty before continuing with the next muscle group.
It is helpful to close your eyes to center your focus on the sensations of tension and release. If your anxiety is high and thoughts plague you like, “this will never work!” Gently return your focus to the sensation of the muscular tension and release. Usually, you will experience a feeling of warmth or heaviness in the body that will also result in a more relaxed mind.
The following script was designed for college age kids and tends to be shorter. For a longer script that begins with the feet and moves toward the head clink on this link.
1. Scan you body areas for tension.
I ran across this technique during my college years (decades ago). My struggle with this technique back then was finding the patience to stick with it to the end (particularly with the longer script). Today, I might add relaxation (brainwave music) sounds alongside this technique to enhance relaxation of both the body and the mind.