Start with your hands and arms... clench both fists, squeezing them fairly tightly and flex both your biceps... hold this tension for about ten seconds or so... hold it... feel the tension in your hands, your forearms and your biceps... Upright Go Posture Training focus on these sensations... notice what they feel like (pause). Now let go, slowly releasing all the tension in your fingers, your hands, and your arms (pause). Extend your fingers... and let your arms fall to your lap or to the arms of your chair. Relax for 10 seconds or so and feel the warmth and the heaviness that comes with relaxation (15 second pause). Let go, becoming even more relaxed (10 second pause).