This is one relaxation technique that I found very effective, especially after I was able to get it down.

1. Beginning at the top of your body (preferably lying down), focus on the top-most part of your body you want relaxed, usually your forehead, but sometimes people need to relax their scalp.

2. Put all your attention on that area of your body and say "my forehead is relaxed" maybe 5-10 times. You can say it out loud, or you can think it in your mind, whichever relaxes you more.

3. Move down your body, one muscle or area at a time. For instance, when you first go through this technique, go muscle by muscle and organ by organ: forehead, eyes, cheeks, jaw, neck, right upper arm, right forearm, right hand, chest, left forearm, etc., etc. Then, when you get more advanced, you can go like this: head, neck, right arm, left arm, chest, abs, back, right leg, left leg. Eventually you will be able to say to yourself 10 times "My body is relaxed" and you will be.

4. It also helps to think of one thing the entire time, like visualizing a relaxing landscape. Then, when you get it down, all you will have to do is visualize that same landscape, and your body will automatically relax.