Progressive muscle relaxation is a guided meditation exercise that reduces stress and anxiety in your body by having you slowly tense and then relax each muscle.   Do not listen to this video while driving or in any situation where your attention and reflexes are required.  

Soundtrack by Peder B. Helland

The body scan, as the name suggests, entails bringing awareness to each part ofthe body, starting with the feet and moving up from there.

The body scan teaches us to recognize and experience physical sensations. Much of our attention focuses on our thoughts and on matters outside our body, such as our job, social environment, etc.

This increases the risk that one will pay very little attention to physical signals. The recognition of physical signals, such as tension or restlessness, is important, especially for the prevention of stress and burn-out.

It guides you to draw attention to a specific point. In the body scan, the point of attention is one part of the body. The effect of such training of attention can also transfer to other areas, such as focusing (concentrating) the attention on a specific task, a conversation with someone, etc.

The body scan method teaches us to detect when attention wanders. Being able to notice when attention wanders is a critical component of successful self-control.