Deep deep breathing. Slow and easy. Concentrate of the breath. Pay attention to the body. Only notice your body and the breath. When a thought comes, stop and bring your attention back to the body.

Thoughts keep passing through. Watch them come and go but keep attending to deep slow breaths and what your body is feeling. What do your toes feel right now. Think each toe - first the right side, then the left side. Wiggle them. Then slowly go to the balls of your feet with your attention. Can you sense anything - any sensation at all?

Then to your ankles and on up for your whole body. Keep with the deep breathing. A thought comes - let it come, let it go. But bring the attention back to that body part you were paying attention to.

When you've come to the top of your head, then notice what you hear. What kind of sound can you detect in your surroundings? Be curious. Pay close close attention.

Then, what can you smell?

Then, what do you see?

Then, any sensations on the skin?

Keep at it and you will feel the tension leave you. It takes practice. Don't give up because it's too hard. Nothing new will be easy. But keep trying. And slowly you'll get the hang of it.