Sit on a comfortable chair with your feet on the floor and your hands on your lap. Pick a spot on the opposite wall and stare at that spot. Count slowly to 20. Allow your eyelids to close as they begin to feel heavy when counting slowly to 20.
Take a deep breath, and slowly exhale. Repeat a deep breath and slowly exhale 3 more times. With each breath imagine taking in peace and calmness, and with each exhale let go of the tension that is within your body.
Close your eyelids as tightly as you can. Imagine the relaxation spreading through your body is like warm water. As it flows from your head down to your fingers down to your toes, imagine your safe place and explore that world.
When you are done exploring your safe place, imagine yourself on top of an escalator. Step on the escalator and ride down, while counting backwards from 10. By the time you reach the bottom, you will be very relaxed.
Enjoy the tranquility for several moments, and then get back on the escalator and ride back up as you count to 10. When you get to 10, open your eyes and feel relaxed, refreshed, and wide-awake.
Reference from the Amen Clinics