Relaxation is a state that you come into. It involves change and participation. When you are willing to change your perspective to connect differently from your present state you are prepared to begin.
Find a comfortable chair to sit in and place your feet flat on the floor. This provides you the connection with the support of the earth and its magnetic fields that assist you in balance. With you feet flat on the floor and your hands resting on your thighs, begin to feel the warmth within the palms of your hands. Notice the pleasant feeling the warmth provides your hands and your thighs as your hands warm the fabric between your hands and your thighs.
Shift your attention from the pleasant sensation between your hands and your thighs and find a spot across the room on which to focus. This spot will be just above your line of site. It can be remarkable in its interest or simply a place on the wall. Allow your eyes to focus on your spot while making all the necessary adjustments for comfort of your entire body.
And now, with your feet flat on the floor and your hands resting on your thighs and your focused ahead of you, bring your attention to your breath. Notice your belly as it you bring oxygen in through your nose. Notice the rise in your belly and bring your awareness to the rise and fall of your belly while your eyes are focused on your spot and your feet are flat on the floor with your hands resting on your thighs.
This coordination is work. Allow your self to experience it as it is for you. If the complexity of this new work is challenging allow yourself to feel okay with your ability as well as your concern. However you do this is okay. It is perfect. Bring no judgments of yourself and your abilities. And if you like, practice breathing in for the count of four holding for the count of two and exhaling for the count of six.
Practice 3-5 of these breaths. Feel yourself settling deeper into the chair as you breath with your feet flat on the floor, your hands on your thighs and your eyes focused forward. Notice that your eyes may begin to experience a change in your vision. As you focus forward you may notice a narrowing of your vision similar to the idea of tunnel vision where that outside your focus falls into the darkness. Your eyes may begin to feel heavy and you may want to close them. With your eyes closed, your feet flat on the floor and your hands on your thighs bring your awareness to your breath.
Let your mind drift as you notice your breath in and out and as your mind returns and attempt to capture your attention with ideas acknowledge it without any judgment and then bring your awareness back to your breath. As you relax your mind’s activity may increase and provide you distraction from your breath. Whatever happens is okay. It is perfect. You welcome the distraction of the mind’s activity as you bring your awareness back to your breath acknowledging that the mind’s activity is a reminder of all the distractions life provides you. You are grateful for this reminder as it serves to strengthen your practice of being present. And you know that when you are present you can become relaxed.