They can be done at night, before going to bed, while standing up and having relaxed muscles. You have to close your eyes, try to clear your mind, and inhale and exhale slowly, keeping the air inside your lungs for a few seconds. This exercise lasts about 5 minutes.
Lie down on your bed or on a rug and close your eyes, taking deep breaths and releasing air slowly, trying to clear your mind. You need to tense and relax all your muscles, one by one, starting with your feet.
Stretch the tips of your toes, as if you were to stand on them, keeping this position for about 10 seconds, and then relax by putting them in their normal position.
Then, try to use your toes to point up, tensing your leg and keeping this position for about 10 seconds, and then relax again.
Now you move to the knees, flexing your legs, putting your calves and thighs together, making pressure (another 10 seconds), and then back to the normal position.
Next, work on the whole leg, stretching the most you can, holding it for 10 seconds, and then going back to your normal position.
Keep working your body up, tensing and relaxing the different muscles (belly, chest, back, arm, hand, neck, mouth, eyes, etc.).
To get more information, you can consult your counselor.