Find a comfortable spot where you won't be disturbed.  Turn off all phones and TV's.  Sit up straight with your feet on the floor, legs uncrossed.  Visualize a straight line from the base of your spine up your back and out the top of your head.  Close your eyes.

Relax. Start by thinking about what you are grateful for. Your healthy body, the kiss from a child, a hug from a friend, a delicious meal, a cold glass of water, the sun shining on your face, your pet licking your hand.. Anything big or small that you can think about. List 10 or more things you are grateful for. Bask in the feeling of gratitude for a moment.

 Now quiet your mind. (If you still have mind chatter, just observe the thoughts go by.)

Place your hands on your thighs and take 3 slow....deep breaths.  Pay attention to the air coming in your nose, down your throat, filling your lungs..  Notice your chest and abdomen expanding, and the gentle push while the air exhales out your lungs, back through your throat and out your nose. Notice the sensations of the breath ebbing and flowing in and out. Put all your attention on your breath .... keep breathing.

If you do nothing more than focus on your breath for 3-5 minutes, you will feel so much more peaceful by quieting your mind and being in the moment. You can stop here and bring your attention back to the room, or go on.

Let all the tension leave your body through your breath, expelled with your exhale.    Breathe in peace and calm, exhale tension.

Bring your attention to your lower back. relax the muscles there.   Now to your hips, and your abdomen. Relax all the muscles below your waist. Breathe.

Now focus on your waist, your upper back, chest and up to your shoulders. Visualize the muscles relaxing as soon as you put your attention on them. All the stress just flows out with your breath, your exhale.

Bring your attention to your upper arms, elbow,and forearm down to your wrist, your palms, and out your fingers.  Relax all the muscles as you bring your awareness down your arm to your  finger tips. Notice the energy free flowing through your limbs.

Notice how your skin feels and how calm you are feeling as you bring your attention to the nape of your neck. Gently relax all the muscles in your neck up to the base of your skull.  Relax your jaw, mouth, cheeks, ears, eyes and your forehead. Relax your entire scalp. Feel your scalp tingle with relaxation and aliveness.
 

Stay with this sensation for as long as you like. Then slowly bring your attention back to the room and open your eyes.

You did wonderful!  How do you feel?  Rx - repeat daily or more often as necessary.