STEP ONE. Sit or lay in a place where you will not be disturbed for at least five minutes. Remember to unplug the telephone. Get comfortable. If you are sitting, your back should be straight. Whether sitting or lying down, your legs and arms should not be crossed. If sitting, rest your hands, palms down, in your lap. Your eyes should be closed.
STEP TWO. Visualize a golden ball of beautiful, warm light surrounding your feet. If you cannot "see" the ball of light when you visualize it, that is okay. Just know that it is there. Truly know that if your powers of visualization were different you would be able to see it. The ball of golden warm light always brings peace and total relaxation.
STEP THREE. Now allow this ball of light to rise up your legs and up your torso. Then allow it to go down your arms to your fingers, and finally up your neck and into your head until you are completely covered with the warm, golden glow of total peace and relaxation, and all tension is gone. If you notice tension anywhere, send the ball of light there and the tension will vanish.
STEP FOUR. Stay in this state of deep relaxation for a few moments. Know that you can return to this state whenever you like simply by doing the relaxation ritual. If you are having trouble sleeping, try this ritual when you lay down at night instead of suffering or taking dangerous pills. Be at one with yourself.
STEP FIVE. When you are ready to come out of this state of deep relaxation, take three deep breaths and feel fresh life and energy coming into your body with each breath. Be sure to record your experience in your ritual diary.
From Modern Magick by Donald Michael Kraig.