Sit
comfortably... loosen your clothing.. and remove your shoes...
be aware of where you are... and close you're eyes ........ gently
sigh away any feelings of stress......or strain ... feel yourself
beginning to relax... counting up from one to ten ... begin to
breathe slowly.. one ..relax .. and breath in ... feel your body
relaxing... two . and breath out.. gently feel yourself beginning
to feel calm and relaxed ...three ...focus on your breathing as
you relax.. .. gently turn your attention to you're feet imagine
that you're feet are becoming warm.. and soft ..feel the subtle
energy beginning to rise .. the warmth is slowly rising.. upwards
and inwards entering every muscle ... four... your lower legs
to feel soft and warm... breathing deeply ... sighing away any
stress or tension ...five ... the warmth in your lower legs is
beginning to rise and enters deep into the muscles of you're lower
legs ... six.. you begin to breath more deeply.. gently in time
with my counting... seven.. the warmth in you're lower legs is
rising ... upwards .. into you're thighs... gently easing way
any tension in your muscles ... eight .. you begin to feel a steady
warmth... entering you're lower body ... the gentle heat easing
away any stress in you're lower back ... dissolving any tension
... feel you're body ... soft and warm ... nine.. feel the warmth
steadily rise up through you're body... easing any tension in
you're back.. ten ...you are relaxed ..breathing deeply ... gently
sighing the breath away.. imagine with every breath ... soft and
warm a pleasant feeling beginning to rise up through you're upper
back ...dissolving any feelings of stress ... gently sigh the
breath away as the warmth enters you're shoulders... gently dissolving
away tension... you are beginning to sense a deep calm.. the warmth
in you're shoulders gently moves down into you're upper arms ..
relaxing and easing away any strain or tiredness... feel you're
arms relax ... as the steady warmth of the sun enters down into
you're wrists and hands ... you feel the warmth in ... you're
palms... and you're fingers ...gently relaxing ... and you're
hands are relaxed .... feel the warm energy rise into you're forehead
... easing away the tension in you're muscles ... and ..your whole
body... is relaxed... feel a deep ... sense of calm and ...gentle
awareness...
..........
.............R e l a x a t i o n.........