γγIt requires only a non-resistant attitude and a mental strategy to empty the mind of distracting thoughts. Many people can get relaxed by the following methods. Listening to a guide is not necessary, but can help reduce distractions.γγ1. Choose a comfortable position to sit or lie quietly, making sure there are no distractions for about 20 minutes, and then close your eyes; 2. Relax the muscles in every part of your body, place your hands on your head, and then move from your head to your feet; spend some time visualizing your hands, and you can notice all the sensations in your hands – its position , the pressure exerted by the palm of your hand on the chair or bed. Recall the temperature of the skin on your hand and notice how warm or cool it feels. Notice other sensations, such as the slightest of small sensations. Notice any subtle or tight sensations in the wrist and ankle. When you feel these tightnesses, let your hand feel heavy and loose. Hang your hands heavy at your side; do the same relaxation exercise for your arms, shoulders, neck, scalp, then chest, stomach, etc. up to your toes; 3. Don’t think about whether the relaxation exercise was successful or not; 4. After the exercise, continue to relax for 1-2 minutes and exhale slowly and calmly. Imagine your breathing, pay attention to your upper lip as you inhale, and then exhale. Repeat until you want to stop; open your eyes and rest until you want to get up.