You begin this relaxation programme by placing yourself in a good seated posture which allows your diaphragm & ribcage to work to their maximum capacity as you follow your breath. You will then settle yourself down to begin a conscious relaxation of the muscles of the body, until you have removed all tensions from every joint & muscle. You will then contemplate on the words of the Dalai Lama before you deepen the relaxation response by meditating on the soothing image of a gentle babbling brook which will soothe you into a relaxed sleep.