1. Lie flat on your back in bed with your arms resting at your sides. 

2. Close your eyes and take three slow, grounding breaths. 

3. Squeeze the muscles in your feet tightly for five seconds, then release completely. 

4. Move upward to your calves, tensing and relaxing in the same manner. 

5. Repeat this systematic tensing and relaxing process for every muscle group up to your face.