Try breathing deeply and concentrating on nothing but your breathing until you are completely relaxed. Scan your body to become aware of your tension spots. Tense and release muscles and attend to the relaxed feelings. Meditation can be as simple as mentally focusing on breathing, a word, or an image. The instructions sound simple but quieting the mind takes practice.
Significant benefits result from just twenty minutes once or twice a day.
Visualizing in the mind's eye can stimulate changes in the body. Imagining scenes which are relaxing and peaceful can help the body relax. Listening to relaxation tapes or having someone read a relaxation exercise to you can be a pleasant way to relax. Before buying a book or tape, visit the library, take out several different selections and find out what works best for you.