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Jaw - tense the muscles in your jaw, then release the tension slowly
Neck and shoulders - increase tension in your neck and shoulders by raising your shoulders up towards your ears. Slowly release the tension after and notice it melting away.
Arms and hands - slowly draw both hands into fists and pull your firsts into your chest, squeezing as tight as you can. Then slowly release your fists.
Buttocks - slowly increase tension in your buttocks then slowly release the tension
Legs - slowly increase the tension in your quadriceps and calves by squeezing the muscle as hard as you can. Then gently release the tension.
Feet - slowly increase the tension in your feet and toes and tighten the muscles as much as you can. Then slowly release the tension.
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