Now it's time to relax.
Allow yourself to find a comfortable position,
Whether that's on a chair,
A bed,
A hammock on a nice beach,
Wherever you happen to be right now.
Just allow yourself to get very,
Very comfortable.
Feel the weight of your body sinking into that chair or to that bed.
Feel it holding you up,
Supporting each part of you.
Now I want you to start by taking some deep,
Easy breaths.
Don't try too hard,
Just allow your breathing to deepen slowly.
Breathing in through the nose if you can and out through the mouth.
If you find it easier to breathe just through the nose or just through the mouth,
That's fine as well.
Just breathing in and out,
Allowing your body to become heavier and more relaxed.
If you haven't done so already and you're in a place where you can do so,
Just close your eyes.
Allow your eyes to just close off what's all around you.
And perhaps in your mind's eye,
Think of a very happy place for you,
A place where you're relaxed and have no cares.
Perhaps this is a place from the past,
Maybe your grandmother's house when you were a child,
Maybe a beach from a recent vacation,
Or maybe it's a place you don't know yet,
But a place that you imagine will bring you great comfort and be very relaxing,
A place where you feel very safe and have no worries.
Continuing to breathe,
Imagining that place,
Feeling your weight,
Just breathing and relaxing.
Now I want you to focus on deepening your breathing just a little bit more.
Make that in-breath just a little bit slower and let the out-breath be very slow as well.
Maybe even breathe in for a count of four and out to a count of six.
Breathing in to a count of four and out to a count of six.
One more time,
In to a count of four and out to a count of six.
Now continuing this pattern of breathing but no longer worrying about the counts,
I want you to imagine warm yellow color like the rays of the sun.
Now I want you to imagine these rays of sunlight being breathed in through your nose when you breathe in and imagine them going back out as you breathe out.
Breathing in this yellow color and out.
Now I want you to breathe it in again and this time imagine that yellow color going into your body,
Highlighting different organs of your body as it goes down as far as it can before you need to breathe back out.
Do that again,
Trying to highlight even more of your body with this yellow color,
Imagining it going from your nose down as far as you can get it.
Continue to do this for a few moments,
Feeling your body become warm and relaxed as that color fills it.
Continuing to breathe and relax.
We're going to do an exercise to help us really feel what relaxation is.
We're going to start with the toes and I want you to breathe in and crunch your toes as hard as you can.
Tense them.
Tense,
Tense,
Tense your toes and release them.
Feel the relaxation,
The difference between the tension and what you feel now.
Breathe the color in and picture your toes as you breathe into this deeper relaxation.
Now moving up to involve the whole foot.
I want you to crunch your foot downward like you're pushing on a gas pedal as hard as you can.
Tense,
Tense,
Tense your foot and release.
Moving on up,
Continuing to relax the body.
Focus on the calves.
Now tense those calves as hard as you can,
Maybe by pushing down with the foot again to get those calves really tense.
Tense,
Tense,
Tense and relax.
Feel those calf muscles relax,
The feet relax.
Continuing to breathe.
And now I want you to move to the thigh muscles.
Tensing those thigh muscles as hard as you can.
Tense,
Tense,
Tense and drop them.
Allow them to relax.
Feel those heavy muscles relaxing as the yellow light fills them.
Now allowing the legs to be relaxed,
I want you to tense just the buttocks.
Tense the buttocks as hard as you can.
Tense,
Tense,
Tense,
Come up off the chair and drop.
And relax.
Allowing now those muscles to be relaxed.
The lower half of your body is completely relaxed.
Now I want you to move up into the abdomen.
Squeeze the abdomen as hard as you can.
Squeeze it like you're picking up that heavy lower body.
Tense,
Tense,
Tense and release it.
Now allowing the abdominal organs to completely relax.
Abdomen is relaxed.
I'm going to move up,
Continuing to breathe.
Up into the shoulder region.
I want you to pick those shoulders up.
Pick them up as hard as you can against the ear.
Try to get each shoulder against each ear.
Tense,
Tense,
Tense and drop them.
Feel how much more relaxed those shoulders are as you let go of any tension you might have had.
And now feeling the arms,
I want you to tense the arms without tensing the shoulders.
So make a fist with each hand.
Tense each arm.
Tense,
Tense,
Tense as hard as you can and drop them.
Feel the yellow,
Golden light entering even down into the fingertips.
Feel the life in your fingertips as they relax.
Continuing to breathe.
Continuing to relax.
Now I want you to relax your face by first tensing it as though you ate a lemon.
So scrunch up your face.
Scrunch,
Scrunch,
Scrunch and release it.
Allowing your face to now be completely relaxed.
Now continue to breathe.
Take in some deep breaths.
Seeing that yellow color highlighting every part of your body in warmth and relaxation.
Continue to breathe and relax.
Now I want you to notice if there is any tension anywhere in your body.
Breathe particularly into that place.
Maybe you need to tense that place and relax it.
Or maybe you can just breathe that warm yellow light into that place.
Scanning your body,
Feeling any place of tension and causing it to relax.
Allowing it to do so,
Not forcing anything.
Just picturing it in your mind and picturing it relaxing.
Continuing to breathe and relax until all of your body seems to be relaxed into this yellow light.
Taking another deep breath,
Going to come back from this relaxation.
Relax but alert.
We'll start by wiggling the fingers and the toes.
Gently wiggling back and forth.
Starting to move the arms and the legs.
Just slowly and gently keeping the eyes closed,
Staying relaxed,
Continuing to breathe.
Then move more of the body.
Move your torso a little.
Move your head side to side,
Up and down.
Continuing to breathe and relax.
When you feel ready,
Opening your eyes and maintaining this relaxed state,
Go slowly into your next activity.
Continuing to breathe deeply and to continue to feel this energy.
Gasping in air.
