Indented/Outdented

[Mhughes]

Hi.

I'm trying to make a rectangle look like it's indented.

Could anyone tell me how, I tried emboss but it looks rubbish.

Something simlar to fc99.deviantart.com/fs32/f/2008/199/5/c/Spaceship_Texture_by_svenniemannie.png

and also how do they make their lines look indentex and outdented.

Thanks