Begin by sitting comfortably upright.
Then, first choose a rule awkward for you to follow and wish to be free of.
Second, close your eyes and sense inside yourself any place(s) tighter than the rest.
Third, very slightly constrict one of them a little bit more and hold for 30 seconds.
Fourth, gradually relax that spot, pausing at each easing to recall what you don’t like about the rule.