Patricia - try naming your tension. Basically four categories. Fear, Resentment, Not being in the moment, or Something you can't control.
Sit or lie, scan your body to be loose ,centered and relaxed. As your mind races try to cut it off, name the tension and let it go. Or if you can't name it , just repeat Let It Go or Stay in the Moment type stuff.
Im new at this bit it sure is helping me LOTS
Olivia