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