Find yourself a quiet place to relax,
Let your hands rest loosely in your lap or by
your side and close your eyes or lower your gaze.
Take a long,
Slow,
Deep breath in through your nose all the way down into your stomach.
Hold the breath for just a moment and then exhale through your mouth.
Allow your breath to take away all stress and tension as the air floods out of your lungs.
Take another slow breath in through your nose,
Fill your lungs completely,
Hold it for a
moment and release the breath through your mouth.
Empty your lungs completely with your out-breath.
Notice how the tension in your body has begun to loosen and subside.
Take a third deep breath in,
Hold it for a moment and then let it go.
Feel yourself relaxing more and more deeply with each breath.
Now bring your attention and awareness to your feet and toes.
Breathe in deeply through your nose and gradually curl your toes down and tense the muscles
in the soles of your feet.
Hold your breath for just a few seconds and then release the muscles in your feet as you
breathe out.
Now bring your awareness to your calf muscles.
Breathe in deeply and as you do,
Point your toes up towards your knees and tighten these
muscles.
Hold for just a moment,
Then let your feet relax and reconnect with the ground,
Allowing
those muscles to go limp as you exhale.
Now take in a deep breath and tense all the muscles in your thighs and buttocks.
Hold for just a moment,
Then release those muscles as you breathe out.
Feel them relaxing completely.
With the next breath,
Tighten your stomach muscles.
Hold for a moment and now release your breath and feel your stomach softening.
Bring your awareness to the muscles in your back.
As you slowly breathe in,
Arch your back slightly and tighten these muscles.
Then release your breath and let the muscles relax.
Pull your shoulders up towards your ears and squeeze these muscles as you breathe in deeply.
Then breathe out completely and let your contracted muscles go loose and limp.
Feel the heaviness in your body now.
Enjoy the feeling.
Breathe in again,
Clench your fists and tighten all the muscles in your arms.
Squeeze the muscles as you hold your breath.
Then release and gently breathe all the way out.
Let your arms and hands go loose and limp.
Now tighten the muscles in your face by squeezing your eyes shut and clenching your lips together.
Breathe in fully.
Hold this for a moment and then breathe out and relax all of your facial muscles.
Feel your face softening.
Take a deep breath in and then open your mouth as wide as you can.
Feel your jaw muscles stretching and tightening.
Now exhale and allow your mouth to gently close.
Take one final deep breath in,
Filling your lungs completely.
Hold for just a moment and then release and relax.
Let all that air carry away every last molecule of tension.
You are now completely relaxed from the tips of your toes to the top of your head.
Enjoy this feeling for as long as you like.
Take your time and when you're ready,
Open your eyes.
You're now ready to continue your day.
