Take a deep breath, inhaling through your belly for a slow count of 3 and then exhale slowly counting to 6. As you exhale, relax your whole body from head to toe as best you can. Repeat these introductory breaths 4 times, then continue to breathe normally and make the focal point of your breath your belly and not your chest.
Now imagine that your body is full of water like a bath tub and that the plug to the tub is at your feet.
Once you have this image and feeling in your body, imagine the plug is removed. Feel the water draining slowly from your body. As you do so, keep breathing slowly and naturally as your reduce your thoughts and body tension through each body part from your head to your toes.
For instance, starting from the top of your head, relax all tension from your skull, then face, neck, shoulders, chest, solar plexus, belly, arms, hands, groin, thighs, knees, shins/calves, ankles, feet. Let your entire day up until that moment drain away.
As your mind begins to wander as you work your way down the body, simply take a deep breath, pause, and start again from the point at which you lost the connection to the exercise. If you’ve never tried to reduce your thoughts and body tension in this way, it may take repeated efforts to do so, as you work you’re way down. Take it slow, try not to criticize yourself, and keep reducing any tension you feel as you scan each limb with your attention.
With practice, you will become more familiar with the the tensions in your body and build your resistance to the mind’s tendency to comment on your effort, react to other things in your environment, worry about the future, or reflect on the past.
Feel your entire body sitting in the chair and keep coming back to this sensation as you reduce all unnecessary use of energy from the body.
Remember: You are a simple, breathing creature, sitting in a chair, on this Earth, in this moment, with no particular worries or cares. Try to sit in this relaxed state for at least 10 minutes and see what else comes up for you. Again, the main purpose is to reduce your thoughts and feelings to a minimum and shift your focus from your wider environment to your body and the total sensation of yourself sitting in the chair.