Always start a new day with massage and now run through arm and leg relaxation. Once things are progressing smoothly and you gain confidence try extending relaxation to the large muscle that elevates the arm (the deltoid), the muscles under the breasts (the pectorals), and the muscles at the back of the neck. It is easy to identify these (in advance, by getting them to tense up). But don’t introduce this tension phase into your new advanced relaxation programme. Do not be upset if you experience only partial success with these muscles. They are difficult to relax consciously and it is not worth while feeling a failure over not doing too well with them. It is easy to obtain the relaxation response without gaining total mastery over every muscle group- in fact spontaneous relaxation will occur in due course often when you least expect it.
Reverse roles as before, and finish with another pendulum breathing session.