Tension can be relieved by giving in to it, focusing it, and then letting it go. To help relax your body, begin by noticing which part of your body is tense, then tensing it fully for a moment before letting it relax completely. Go through your entire body - feet, legs, hands, arms, buttocks, chest, shoulders, and head - gently tensing each muscle, holding it, and then releasing. Say to yourself: "I relax my toes, I relax my toes. My toes are relaxed. I relax my calves. I relax my calves. My calves are relaxed." Continue through your entire body from bottom to top, including your organs. As you inhale, feel the wave of oxygen flooding to each part of your body. Each time you exhale, feel the tension leaving your body. Your mind should be left like a still pool of water, without a ripple. Dive deep into its center, deep within yourself and experience your true nature.
For how long should you meditate?
Be realistic with the amount of time you spend meditating. Begin by meditating for only 5 to 15 minutes and then increase your time as you feel appropriate. Each week try doing one longer meditation. Meditating with others can be highly beneficial and will involve a different, higher plateau of energy. Meditating with someone who has performed it longer can also bring insight and encouragement.
Aim for quality, not quantity. Begin with short sessions during which you focus with all your heart and the time will naturally increase. You can even meditate many times a day for very small amounts of time. Longer sessions will start to feel short as you continue on your spiritual journey.
Meditation produces subtle effects that you will start to see over time as you practice. Your meditation will deepen and you will be successful if you put forth the effort. But you will need to have a strong will and positive outlook without pride. With a constant stream of moderate effort, you will see your life change in positive ways.