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Now
select the Rectangular Marquee Tool and make a selection similar
to fig. 2. (It's easier if you use the zoom-in option 1-2 times).
Fig. 2
Now
fill the selection with 60% black (Edit - Fill). Keep your selection
and use your arrow keys to move the selection 2 picels down. (Hit
the "down arrow" 2 times).
Fill the selection with 100% white.
Now move your selection up 2 pixels an fill the selection with 60%
black.
Deselect and your finished!
To
spice it up a bit add some texture to the background and apply the
inset effect.