This helps to relax your body and mind

1. Sit comfortably with a straight back. 
2. Take a deep breath in and lift your shoulders to your ears. Sigh the air out, relax your shoulders and let go of your worries. Repeat this twice more.
3. Now take your attention to your body. 
4. Notice how your body feels against the chair. Feel how your feet are being supported by the floor, how you are supported by the earth. 
5. Notice how your clothes feel against your skin. Maybe they are rough or are they smooth? 
6. Are there parts of your body which feel tighter than other areas? Take your attention to the tight area and then take your breath to the tightness. Feel the tightness leave your body on the out breath. Do this a few more times.
7. Feel your breath and the peace which flows through your body. 
8. Open your eyes slowly.