Coach Rick's simple steps to relaxation

Steps to Relaxation

1. Find a quiet room with no distractions

2. Sit quietly for a few minutes with eyes closed, start to focus on your breathing, and allow your thoughts to pass

3. When you feel calm, slowly count down from 20. Breathe in and out on each second count

4. The next step is to breathe in for 5 seconds, hold for 5, and breathe out for 5 seconds. Do this three times. You can reduce the number of seconds if needed, key is to stay relaxed

5. You will find that worries and stresses will pop in to your mind, you have to accept them, and let them pass. This takes pratice, but remind yourself this is your time to yourself, to relax

6. The next 5-10 minutes are for you to sit back and clear your mind

7. You will know when it's time to open your eyes. Before you do, bring your mind to the present by becoming conscious of what you feel, hear, smell. Then open your eyes and pay attention to what is around you

8. Once you have opened your eyes, stay in a restful position, and think of 2/3 things that you are grateful for

9. Take 3 strong deep breaths before standing up

10. Stand up tall and ready to face the day!