Let the tension go. Pause 20 counts. Tense the muscles of your head and face. Let the tension go. Pause 20 counts.
Visualization is a technique which can be used as a part of progressive relaxation or by itself .
If used as a part of progressive relaxation, go into visualization after the body is relaxed. If used by itself, take 3 deep breaths to help slow the body down before using the visualization. In creating the images, use the words as bait but allow your subconscious to change the image if it wants. Use your seeing, hearing, tasting, smelling, and touching senses. Soft, soothing music played in the background can add to this experience.