Slowly massage the rest of your scalp with your fingertips.
But that means you might miss out on the health benefits of relaxation.After one or two minutes, move your focus to your right ankle and repeat.(Mayo Clinic) Self Massage (PDF) How to use self-massage of the hands, face, and neck to energize and unwind.Put a small book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale.Move slowly up through your body, contracting and relaxing the different muscle groups.If one relaxation technique doesn't work for you, try another technique.Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms.After completing the body scan, relax for a while in annales concours administrateur des affaires maritimes silence and stillness, noting how your body feels.For that, youll need to actively practice a relaxation technique.Don't practice when you're sleepy.Now massage your face.Pay particular attention to your temples, forehead, and jaw muscles.Notice the warm spreading feeling that envelops your body as you tense and release each muscle group.Practicing mindfulness meditation To practice mindfulness meditation, you'll need: A quiet environment.Progressive muscle relaxation continues in this manner until all the major body muscle groups have been sequentially tensed for several seconds and then relaxed.But when its constantly activated by the stresses of everyday life, it can wear your body down and take a toll on your emotional health.
It may take some practice at first, but try not to tense muscles other than those intended.
Next, without raising the legs, pull your toes toward you as far as possible.

Imagine your body becoming warm and heavy.
For a short session like this, try focusing on your neck and head: Start by kneading the muscles at the back of your neck and shoulders.