This is a guided Progressive Muscle Relaxation (PMR) exercise lasting approximately 12 mins. This exercise can be done sitting up straight or lying down, and you should use the diaphragmatic breathing technique (Episode 1) throughout this exercise. Try to make sure that when you release the tension on each muscle group, you do it all at once, quickly. You should aim to practice this PMR exercise once per day for the first 30 days, and thereafter you will develop your own maintenance routine of how frequently you might do this practice. Consistent practice is the key to build resilience. Enjoy !