First, tense your whole body as tightly as possible. Clinch your fists, flex your feet and toes. Make a tense face-squeeze tightly but not so tightly that you hurt yourself. Notice what it feels like to be tense. Allow the waves of breath to ebb and flow.
Recognition is half the battle.
Concentration is Harmony between our feelings and knowledge. Keep your mind whole heartedly on what you are doing. Select a comfortable place to lay down, remove your shoes and stretch out on your back. Bring you attention to your feet and wiggle your toes, flex your ankles. Bring your attention to Arms, Legs, Back and Shoulders.