系统地放松，从你的脚部开始：尽量拉紧你的肌肉，然后完全放松每一个部位。
Relax methodically, starting with your feet: Tense the muscles as hard as you can, then relax each area completely.
用2 - 3分钟，对你身上从头到脚的每块肌肉集中注意力。如果你感觉到任何紧张的肌肉，放松它。
For 2-3 minutes pay attention to every muscle in your body from head to toe. If you find any tense muscle, relax it.
当你的脚感到放松时，想象一下你正将身上的所有紧张情绪如黑烟般从你脚趾排放出来。
When you've relaxed your feet, visualize all the tension in your body leaving through your toes as dark smoke.
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