Sharon Friedman – Vigilance and Tranquility

Work in tensing and relaxing your body parts and in waves and in whole in steps. Count five heart beats to full tension and five to relaxation and let the count rise so you learn to control even small amounts of tension. Another drill for this is to try to increase the tension more and more till you feel shaking and movement. From there relax slowly using a longer count and this will bring greater relaxation and control.