Progressive muscle relaxation is an exercise that reduces stress and anxiety in your body by having you slowly tense and then relax each muscle. This exercise can provide an immediate feeling of relaxation but it's best to practice frequently. With experience you will become more aware of when you are experiencing tension and you will have the skills to help you relax . During this exercise each muscle should be tensed but not to the point of strain. If you have any injuries or pain you can skip the affected areas. Pay special attention to the feeling of releasing tension in each muscle and the resulting feeling of relaxation. 

Let's begin. 

Sit back in a comfortable position, close your eyes if you are comfortable doing so. Begin by taking a deep breath and noticing the feeling of air filling your lungs. 

Hold your breath for a few seconds 

3 second pause

release the breath slowly and let the tension leave your body. 

Take another deep breath and hold it. 
pause
Again slowly release the air. Even slower now Take another breath fill your lungs and hold the air.
(pause)
slowly release the breath and imagine the feeling of tension leaving your body. 

Now move your attention to your feet. Begin to tense your feet by curling your toes and the arch of your foot. Hold on to the tension and notice what it feels like. 
(pause)
Release the tension in your foot notice the new feeling of relaxation. 

Next begin to focus on your lower leg. Tense your calf muscles. hold them tightly and pay attention to the feeling of tension.
(pause)
Release the tension from your lower legs. Again notice the feeling of relaxation remember to continue taking deep breaths.

Next tense the muscles of your upper leg and your pelvis you can do this by tightly squeezing your thighs together. Make sure you feel tenseness without going to the point of strain
(pause)
And release. Feel the tension leave your muscles. Begin to tense your stomach and chest . You can do this by sucking in your stomach squeeze harder and hold the tension a little bit longer
(pause)
Release the tension. Allow your body to go limb. Let yourself notice the feeling of relaxation. continue taking deep breaths breathing slowly noticing the air fill your lungs and hold it 
(pause)
release the air slowly. Feel it leaving your lungs. Next tense the muscles in your back by bringing your shoulders together behind you hold them tightly. Tense them as hard as you can without straining and keep holding.
(pause)
 release the tension from your back. Feel the tension slowly leaving your body and the new feeling of relaxation. Notice how different your body feels when you allow it to relax

Tense your arms all the way from your hands to your shoulders. Make a fist and squeeze all the way up your arm.  Hold it
(pause)
release the tension from your arms and shoulders notice the feeling of relaxation in your fingers, hands, arms and shoulders. Notice how your arms feel limp and at ease.

Move up to your neck and your head. Tense your face and your neck by distorting the muscles around your eyes and mouth. Make a face.
(pause)
 release the tension again notice the newer feeling of relaxation

Finally tense your entire body. Tense your feet, legs ,stomach ,chest ,arms ,head and neck . tense harder without straining hold the tension.

Hold the tension 
(pause)
Now release. Allow your whole body to go limp. Pay attention to the feeling of relaxation and how different it is from the feeling of tension.

Now continue to be in the relaxed state and take two deep breaths. Now repeat the words CALM AND RELAXED, 

Do this again. Take 2 deep breaths and say Calm and relaxed.