>>12325105lie in bed, eyes closed, breathe deeply and regularly.
Focus all of your attention on your feet and toes, relax all of the muscles in them, imagine them becoming less tense, more loose, imagine all of the tightness in the muscles being removed, and the muscles relaxing.
Do the same with your calf muscles, relax them and imagine all of the tension being removed from them. deep relaxation, unclenching the muscles.
Do the same for the muscles in your upper leg, then your groin, then stomach, then chest, then hands, then arms, then neck, then your face.
Finally, imagine that there is a muscle inside your head, in your brain, imagine that it is clenched and relax it, releasing all of the tension inside it.... it may take some time and effort.
with practice you can do this automatically.
