Procedure

Relax the muscles from toes to the top, one by one and slowly. Relaxation of muscles creates a feeling of pleasure in your mind and body. As the muscles are relaxed the breathing becomes slower and slower. Now focus your Mind on the breathing. Do not control the breathing but witness it. As the body is relaxing the breathing becomes slow. As the breathing becomes slow, the Mind becomes calm and quite. As the Mind becomes calm and quite, the body relaxes further, which further reduces the breathing rate and so on. After pre planned time elapses, be aware of your breathing, body parts, make the slow movements and slowly open your eyes and come to preposition.