1. Lying in a quiet place, bend the hand back at the wrist and study the sensation arising from the act (the sensation in the forearm). This first item of instruction is not relaxation but observation, the all-important ability to monitor tension, the basic element of action and behavior.
2. Discontinue that activity, and observe the changes in sensation. Practice relaxing, under the direction of awareness.
This maneuver is repeated twice more, allowing several minutes between each contraction.