you look around yourself

try to notice things about your environment that you usually wouldnt

then let your eyes close slowly

then jac off lol

take a couple of deep breaths and clear your mind

then bring your attention to your points of contact to the ground and pillo

pillow

namely your thighs and arse

breathe and with each exhale let your thigh muscles relax

i usually do around 25 mins

i hvanet finished yet

each time your muscles relax

you might feel like youre becomign more firmly planted on the ground

try to notice how that makes you feel mentally and spiritually

after that

focus on the top of your head

adn with each inhale

start straightening your spine

like theres a string attached to the top of your head and somones pulling it up

make sure its the actual top of your head and your chin doesnt go op

its better to plant your chin a little inwards even

also notice how that makes you feel spiritually and mentally

also notice how your breathing changes as your spine straightens out

then

just bring your attention to a couple of parts of your body and feel them relax

start with your eyelids and the muscles around the eyes

then move to your tongue

let it rlax on the bottom of your mouth

then allow your bottom jaw to loosen and hand a little bit

if your lips part its ok

then move your attention the the right side of your face

feel it relax

then the left

then the back of your head

your neck

the shoulders

down the arms to the palms of your hands

feel it all relax

your back muscles

your thighs and quads

your genital area