The method of relaxation

The method
For each of the areas of the body described, it is suggested that you tense up and then relax muscle groups. Do each exercise three times. As you get better with time at relaxing these areas, try using less tension before relaxing.
Hands
Hands are commonly one of the first parts of our body to show tension. When they tense up, they tend to either clench up into a fist, or to hold tight onto something, such as the arm of a chair, or to clasp each other.
Instead, try stretching out your hands so that your fingers are straight and spread out. Hold that position for a moment and feel the tension across your palms and the back of your hands. Then let your hands relax and flop beside you, or on your lap. Resist the urge to hold onto something; just let them hang loosely beside you, or let them rest on your lap.
When hands are relaxed, the fingers are gently curved, neither tightly curled nor straight, and are "floppy", not stiff.
Shoulders
When we are tense our shoulders are commonly raised i.e. hunched. Instead, pull your shoulders down; feel the tension under your arms and up your neck. Hold that position for a moment. Then let them relax and return to a natural position (i.e. not hunched ).
Head and neck
The neck muscles can only relax when they don't have to support the weight of your head - i.e. if you are lying comfortably with your head supported in a straight line with your spine, or, if you are standing or sitting, with your head balanced and looking straight ahead - neither angled to one side, nor looking up or down.
Academics and people who work at desks or keyboards tend to spend a lot of time looking down, either reading, typing or writing, or looking through a microscope. So instead, try looking right up, and feel the tension in your neck; then allow your head to return to the straight ahead, balanced position.
Face
There are many muscles in our face - used, of course, for speaking, eating, facial expression... This is one of the areas most likely to show tension. As with other muscle groups, it is possible to tense up and then relax these muscles. However, do not do this if you wear either contact lenses or dentures as they could be damaged. So here is an alternative method, which has the additional advantage of being less obtrusive in company.
Let all expression go from your face: let your forehead become smooth, your jaw sag with your teeth just apart (though your lips may still be closed), your eyes looking straight ahead and into the distance, and not squinting.
It may help you to do this if you think of a word which describes this particular expression - "vacant"; "empty"; "relaxed"; "gormless" are some possibilities! Put this particular expression on your face.
Breathing
When you are tense, your breathing tends to become faster and shallower. So, allow your breathing to come from lower down in your abdomen (this doesn't mean inhaling a lot of air - rather, just a little air, but from low down) and this will help you to slow your breathing down a little (but don't actually hold your breath). Let it become gentle, easy and regular. Once it is comfortable, you may be able to slow your breathing a little more.
[Some people find that thinking about their breathing is counterproductive as it increases anxiety. If you find this applies to you, just omit this section.]