My dad taught me this as a child when I had trouble falling asleep and I’m still doing it because it really helps (I usually need to focus on my shoulders and jaw in the beginning). After the “relax-everything”-part he had a “warm-up”-part, like this:
Your toes are getting warmer… feel the warmest part in your body and spread the warmth… feel it slowly tickling through your body to your toes… your toes are getting warmer…
I remember that this felt strange the first times, but it’s incredibly relaxing having your feet feeling nice and warm! I practiced often enough I could even do it before exams, big help to calm down and focus.
*pause*
Right now, take 10 slow, deep breaths. Inhale through the nose and puff your belly… exhale through the nose and flatten your belly.
*breathe*
Alright, good job! Feel better? :)
