Choose an environment that is not disturbed and let the light dim. Make it very easy for yourself to sit or lie down. Adjust your body to the most comfortable position. Let the palms of your hands go up slightly, not too deliberately. Keep your eyes closed. 1. Close your eyes and crinkle your brow hard, imagine your brow is like a clenched fist or a knotted rope. Feel this tightness, feel this tension in the muscles of your face. Okay, relax your brow, relax the muscles of your face, relax, relax, the muscles of your face stretch out, the muscles of your face relax. Now carefully experience this feeling of relaxation. 2, shrug up your shoulders on both sides, shrug your shoulders hard, feel the tension in your shoulders, hold on for a while. Okay, relax your shoulders, relax, relax again. Carefully experience this relaxed feeling. 3, clench your hands into fists, clench a little, hard, feel the tension in your hands. Then, relax your hands, relax. Feel the tension in your hands slowly disappeared. Carefully experience this feeling of relaxation. 4, tense your abdomen, tense a little, and then a little tighter. Feel the tension in the abdominal muscles. Okay, start to relax, relax your abdomen, relax, relax, your abdomen feel very comfortable, very soft, carefully experience this feeling of relaxation. 5, straighten your legs, straighten hard, hook up your toes, hook up your toes hard, feel the tension in your legs and feet. Then, start to relax, relax your legs and feet, relax, relax. The whole leg is relaxed and relaxed. Experience this relaxed feeling carefully. 6. Now, every muscle in your body is relaxed, your whole body is relaxed, relaxed. While your whole body is relaxed, go and feel your breath. You will find that your breathing becomes deeper and more soothing. As you inhale, send your breath to the bottom of your belly and become aware that your belly will bulge slightly as you inhale each time. When you exhale, breathe out all the air and all the stress and worries completely. The tension dissipates and your whole body is very relaxed and comfortable. You enjoy the feeling of relaxation, breathing freely and feeling very comfortable. From today, you already know how to relax yourself completely through the method of intentional control. In the future, you can use this method to bring yourself back to a relaxed and comfortable state whenever and wherever you are.