Now the festive season is nearly upon us and the social scene is in full swing, it’s hectic out there - and it’s easy to get stressed out.

Taking time out for relaxation is one of the best ways to unwind - so here’s a short guide to get you started.

The first thing to do is find a quiet place. Turn off any fans and bright lights and loosen your clothing, then lie or sit down in a comfortable position and follow these easy steps:

1. Put one hand on either side of your ribcage and close your eyes. As you do so, gently inhale through your nose, visualising the air passing through the nostrils and throat and into your lungs. Feel your ribcage expand by moving your palms outwards.

2. Pause briefly with your breath held in, then breathe out through your nose or mouth, while gently compressing the sides of your ribcage with your hands to make sure all the air is expelled.

3. Continue this gentle and rhythmic breathing for about five minutes, then lower your palms to your sides or place them in your lap, and concentrate on relaxing each part of your body in turn starting with your feet and ending with your forehead. Continue your deep, relaxed breathing while you begin visualisation.

4. Visualise a beautiful and serene place where you feel really at peace. It may be a garden, beach, mountain or a particular beauty spot. Picture it as vividly as you can. Use all your senses. If it’s a beach, you might imagine the sound of the waves breaking gently on the shore. You may see a beautiful cloudless sky dropping down to a distant deep blue sea. Feel the sun-drenched sand. Smell the fresh sea air.

5. Picture yourself enjoying your own special place and with a deep feeling of happiness and relaxation. Mentally repeat phrases such as “I am warm and comfortable”, “I feel very relaxed” and “I’m content and at peace.” Stay in this place for as long as you like.

6. When you’re ready, picture yourself taking your own path to slowly return to your current environment, knowing that you can go back to your special place at any time. Stretch your limbs and slowly open your eyes. When you’re ready, drink a glass of water.

You can return to this place whenever you need to relax. Just close your eyes, breathe deeply and picture your special scene. If you practice this regularly, you’ll find you can return to a state of deep relaxation quickly and easily.

To find more details on people teaching relaxation and meditation, visit our information directory on the Alternatives index page.