Sit comfortably. Close your eyes and take a few deep breaths.
Tense your whole body (not to the point of pain or cramping) for 4 to 10 seconds.
Your legs, your toes, your hands, your facial muscles.
Breathe out, and then completely relax the muscle groups.
Relax. Notice the difference between how the muscles feel when they are tense and how they feel when they are relaxed.
Now take a few deep breaths again and tense your whole body once more, but this time with half the tension than before. Notice if you often tense your body during the day without you realizing.
Breathe out and then completely relax the muscle groups. Count backwards from 5 to 1 to bring your focus back to the present.