If some important idea comes up you can come back to it later, when your exercise is finished. Now start tensing and relaxing the muscle groups in the order you just have trained. Within the next week you should practice this succession of exercises each day. Find a convenient time for your training. Usually the best times are either in the morning before breakfast or in the evening before dinner or supper.
Regular practice is more important than frequency .
Many people give up too early because they somehow don't manage to find two training times each day. Others do their exercises four or five times at the weekends but never within the week. The last lesson will teach you the short form of the Progressive Muscle Relaxation and also give you some additional hints.