your body relax as it releases tension Recognize when your attention shifts and gently direct it back to your body awareness 3 One by one focus on each segment of your body opening up to whatever is present in that moment Name the body part and imagine you are breathing into it Observe areas of tension strain pain or Head Neck Shoulders Arms Hands Chest Back Stomach Thighs Calves Feet As you come out of this exercise make a mental note of where anxiety tends to rest in your body so you can tune in to that spot more quickly PROGRESSIVE MUSCLE RELAXATION When you notice a spike in anxiety and your body feels tense take 5 to 10 minutes for a progressive muscle relaxation This strategy also helps when you sleep at night or to downshift into relaxation before bed Lie down or sit comfortably In turn tense each muscle in your body shoulders hands arms stomach buttocks legs while breathing in for a count of 5 and then release the muscle while breathing out for a count of 5 While doing so pay close attention to the contrast between your experience of muscle tension and muscle relaxation Repeat