Tense, so that letting go stands out.

You tense one muscle group briefly and moderately. Then you release it completely and take time to notice the difference.

The short practice goes through seven muscle groups once. You tense each one for five seconds at most, then notice it for longer. Keep breathing throughout. Leave out any area that is sore or injured.

No prior experience needed. The steps are spoken while you sit or lie comfortably. If there is pain, cramp or clear discomfort, release immediately.