Make this exercise as physical as possible.  Use exaggeration and visualization to intensify your experience.  You are re-training your body to relax at will through a simple exercise of contrast and comparison.

• Assume a comfortable position that you will be able to maintain for an extended period of time.
• Work with your breath.

Use the inhale to maximize the tension of the muscle group you are focusing on. Think into the body: tense, as you inhale and tighten your muscles.  Always release with your exhale. Command you body to: release, as you exhale and let the energy flow.

• Begin by tightening the muscles of your feet.  Hold until your feet become hot and uncomfortable.  With your next exhalation, release, allowing the energy to flow out through the soles of your feet.
• Next reposition your legs in order to optimize tightening the muscles of the ankles and calves.  Hold, intensify, and then release.  Let the energy flow down through your ankles releasing and clearing the energy as it drains out through the soles of your feet.
• Move your attention to the thighs.  Hold, intensify and then release. 

Work with your breath. 

With each release, remember to let the energy flow down through your thighs, your knees, your calves, your ankles and then out through the soles of your feet.

The contrast of your muscles being taut and then relaxed will facilitate your body to release on a deeper level. 

As you move the energy, thoughts and feelings may rise to the surface; just observe them as they flow out with the energy.  Stored within all muscles is a memory of pain and other feelings.  Theses emotions became trapped when we were tense and worried. 

• Tighten your buttocks, hold intensify and then release.
• Inhale sharply while sucking in your stomach.  Pull it up and back, then hold, intensify and release.
• Tense your back pressing your shoulders downward as if carrying an excessive load.  Hold, intensify, and draw-in a deep breath. Shrug your shoulders as you exhale letting the load slide from you as you send the energy down your back, into your buttock, through your legs and out through your feet.

Identify the contrast between tense and release as you visualize the energy flowing down and out.  Notice if your legs are tingling.

• Make fists, hold, and intensify.  With the next exhalation quickly open your hands stretching them wide to allow the energy to flow out from the palms of your hands.
• Raise your elbows tightening the muscles of your upper and lower arms.  Hold until the arms begin to shake.  Release, allowing the energy to flow out through splayed hands.
• Tense your shoulders again, this time raise them up to your ears.  Hold, intensify and then release.  Roll your shoulders back and then expand them open into a level position.
• Draw energy up across the back of your scalp and down into your face pulling your features into an exaggerated scowl.  Hold the grimace, growl, and while you continue to hold, draw a deep breath in, then release.  Let the energy wash over you as it flows through your body to release from both your hands and feet.
• Allow your jaw to slacken.  Tip your head slightly back and feel you brain settle back into your skull as your eyes warm and roll upwards in their sockets.

Take three slow deep breaths and with each exhale think into your body: relax.

The most valuable way to relax is to verbally command yourself to release.  Stress is caused by the inability to let go.  Most individuals respond effectively to verbal suggestions.  Give yourself a self-releasing suggestion; “Let go!” “Relax!” 

Soften your shoulders and allow your mind to quiet. 

After you have worked with the above techniques for a period of time you will be able to accelerate the process and achieve the same results.  Simply tense your entire bodies, hold, intensify, and then release.  Allow the energy to flow over and through you as you command yourself to, “Let go, relax!”

Centering is the physical, mental, emotional and spiritual act of coming to an inner balance. It is accomplished by finding the personal comfort zone that allows you to feel powerful and in charge of all levels of yourself. One of the most necessary qualities required to develop spiritually and psychically, is clear intent. In order to accomplish this, the body, mind and spirit must contribute to the sense of inner focus. Centering is a powerful tool in the journey to Self-Mastery.

EXERCISE: Centering in the Mind

• Sit up straight in a comfortable position.
• Close your eyes.
• Begin by relaxing your entire body. (See EXERCISE: Relaxation)
• Clear your mind and emotions. I often visualize erasing a blackboard.
• Visualize a grid pattern within your head.
• Mentally follow the lines to the center of the web. Visualize yourself taking a firm grip and anchoring to this center point. (Anytime your attention wanders, use the lines of the grid to pull yourself back to the center of your mind and re-anchor yourself.)
• You are now centered in your mind.

EXERCISE: Centering in the Heart

Follow the first four steps from above. (See EXERCISE: Centering in the Mind)

• Visualize a rose bud within your heart. Identify its color, shape and fragrance.
• Mentally see the rose open and expand until your focus rests in the center of the rose.
• See yourself sitting within the center of the flower.
• Smell the aroma. You may use perfume or other scents to facilitate the experience. (Anytime your attention wanders, bend over slightly and inhale. Imagine the petals of the rose surrounding you.)
• You are now centered in your heart.

EXERCISE: Advanced Centering

• Sit up straight in a comfortable position.
• Close your eyes.
• Begin by relaxing your entire body. (See EXERCISE: Relaxation)
• Clear your mind and emotions.
• Breathe in, drawing energy from the Cosmos into your Crown Chakra. Continue to direct this energy down your spine into your Base Chakra.
• Breathe out, sending energy from your Base Chakra up your spine and out through your Crown Chakra.
• Pull yourself inwards towards your spine as you continue to breath in and out, receiving and sending energy.
• Become the energy you are breathing.
• You are now centered within yourself.