Welcome to this session.
Please make yourself comfortable,
And when you're ready,
Just gently close your eyes.
And just listening to the sound of my voice,
I'd like you now to focus on your feet and your toes.
Concentrate on the muscles of your feet,
And feel any tension there in those muscles.
Hold that tension,
And now just let it go,
Allowing those muscles to soften and to loosen as you relax those muscles completely.
Letting go of tension,
Letting go of anxiety now,
And now concentrate on the muscles of your ankles,
Your calves.
Becoming aware now of the tension in those muscles.
So feel that tension there.
Hold that tension,
And now just let it all go.
Allowing those muscles to soften and to loosen.
Relaxing,
Releasing,
Just letting go as you listen to the sound of my voice.
Nothing bothers or worries you,
And each word that I speak is a signal for you to relax and go deeper.
And as you go deeper now,
You can become aware of the large muscles of your thighs.
Just feel the tension in those muscles.
Feel the tightness here,
Then just let it go.
Those large muscles softening,
Loosening,
As all the tension just drains away now,
As relaxation continues.
And become aware of that comfortable heaviness as your legs relax,
Or allow that heaviness and that wonderful relaxation to move into the muscles of your pelvic region.
All tension draining down,
Like the fine black sand in our glass,
Down into the bottom of the glass.
The passing of time.
Time to just relax and allow those comfortable feelings to continue as those muscles release all tension and loosen.
And you drift deeper and deeper as my voice drifts with you now,
And now become aware of the muscles of your stomach and of your lower back.
Feel the tension in those muscles,
And as you release that tension and those muscles relax,
Soften and loosen.
You go deeper still,
As your body relaxes and your mind relaxes with it,
Into peace.
And allow that feeling to continue as you listen to the sound of my voice,
The sounds in the room.
And you can recognize that ability that is yours to relax and to reflect on your problems in a certain way.
Aware now of the muscles in your chest and your back.
Aware of your breathing.
Of how relaxed,
Quiet your breathing has become.
And with each gentle breath,
You breathe out tension.
Breathe out anxiety.
Then breathe in peace.
A feeling of security as muscles release their tension.
Tension and loosening as you drift ever deeper,
Feeling so comfortable and so good.
And now become aware of the muscles of your arms,
Your hands,
Your shoulders,
As you allow that relaxation to continue.
Relaxing each muscle,
Releasing tension.
That comfortable heaviness continuing now.
And it really can seem now to be too much effort to try even to make the effort to move those arms that are so heavy now.
As you listen to my voice speaking to you in soothing tones that relax you even deeper,
Now let the muscles of your neck feel the tension here.
And feel your neck shorten.
As those muscles soften,
Loosen.
All tension draining away now,
As your conscious mind becomes more and more comfortable.
And your unconscious mind assumes more and more of the responsibility for guiding and directing your thoughts and your responses.
As you allow this trance to continue.
So now become aware of the muscles of your face,
Your jaw,
And allow those muscles to just sag now.
As you release all of that tension,
Your teeth slightly apart,
And you feel the tip of your tongue just brushing the back of your teeth.
As you drift still deeper,
Relaxing,
Releasing,
Just letting go completely.
And that feeling of relaxation can continue now into the muscles of your scalp,
The furrows of your forehead.
Smooth over now,
As all tension just drains away and your entire body relaxes,
Drifting in space.
That free floating place of effortless letting go.
As you now begin to use this opportunity to learn even more about your ability to relax and to let go completely.
Fading away tension,
Fading away thoughts,
As you drift off into a soothing,
Natural sleep.
