1 - Lie flat on back, preferably without any props or cushions. Use small pillow below neck if absolutely required. Close your eyes.
2 - Keep legs comfortable apart and let feet and knees relax completely, toes facing to the sides.
3 - Place your arms alongside, yet a little spread apart from body. Leave palms open, facing upward.
4 - Taking your attention to different body parts one by one, slowly relax your entire body.
5 - Begin with bringing your awareness to right foot, move on to right knee (as you complete one leg, move your attention on to other leg), and so on, and slowly move upwards to head, relaxing each part of body.
6 - Keep breathing slowly, gently, deeply and allow breath to relax you more and more. The incoming breath energizes the body while the outgoing breath brings relaxation. Drop all sense of hurry or urgency or any need to attend to anything else. Just be with the body and breath. Surrender the whole body to the floor and let go. Make sure you don’t fall asleep!
7 - After some time, about 10-20 minutes when you feel fully relaxed, keeping eyes closed, slowly roll onto right side. Lie in that position for a minute or so. Then, taking the support of your right hand, gently sit up into a seated pose such as Sukhasana (Easy Pose).
8 - Keep your eyes closed and take a few deep breaths in and out as you gradually become aware of your environment and body. When you feel complete, slowly and gently open your eyes.