i lay down get comfortable and i tense up each individually part of my anatomy then hold and release then move on to other parts going head to top even eyebrows bottom neck thighs and all. it works i have even had this recorded and i lay down and play it and go through it.

or think of a really happy place you remember like a memory

and reenact it step by step in your head eys shut of course vizulising every texture and colour