1. Lie flat on your back in the Corps Posture.
2. Observe your breathing, without controlling it, for few minutes.
3. Make two deep abdominal inhalations and exhalations. Relax abdominal wall fully on conclusion of the second breath.
4. Observe your breathing again. When it has become quite and even, direct your attention like a torch beam, scanning your body in sequence from toes to crown of your head, looking for the tension and letting go from it. The sequence is: left foot (don’t forget the toes); left calf ; left thigh, front and rear; right foot (toes) ; right calf ; right thigh, front and rear; pelvic; abdomen; lower back; chest; upper back; left hand (fingers) ; left forearm ; left upper arm, front and rear; left shoulder; right hand (fingers); right forearm; right upper arm, front and rear; right shoulder; throat; neck; jaw; lips; tongue; eyes; brow; scalp
5. Observe your breathing again for a minute or two; then repeat the sequence of letting go with the muscles from feet to scalp
At the conclusion of each wave of relaxation from feet to scalp, the whole body should rest with it full weight and feel drained from tension. The mind also should be at peace.
Fifteen to thirty minutes is a good average for relaxation session.
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