I just want you to listen to the sound of my voice.
With every word I speak it will lead you into a deep state of relaxation.
Any outside noise will fade away as you listen to my voice.
Just make yourself comfortable,
Position your body comfortably in a chair or maybe on your bed and make sure your arms and legs are uncrossed.
Your hands are resting gently on your lap and your feet are flat on the floor.
Settle your body into a chair and it's fully supporting you.
Release any tension in your shoulders and neck and just relax.
Allow your head to rest comfortably on the back of the chair.
You may prefer to close your eyes now.
Take a deep breath in,
Fill your lungs up with air.
Hold for a few seconds and then release the breath.
With each breath you take allow the relaxation to spread throughout your whole body.
Start with your feet up to your ankles.
Feel the relaxation rise above your ankles,
Flowing to your lower legs,
To your knees,
Moving to your upper legs.
You can feel relaxation flowing in your whole body,
Deep into your body.
Take another deep breath in,
Fill your lungs up with air,
Hold for a few seconds and then release the breath.
Your body is feeling heavy now.
Notice the relaxed sensation flowing throughout your body,
Rising now up to your hips and pelvic area.
Your stomach and lower back are now relaxed too.
Notice your upper arms softening,
Your elbows,
Your lower arms and wrists.
Feel the relaxation spread to your hands.
Relax the palms of your hands,
The back of your hands and each finger and thumb.
Your hands feel pleasantly warm,
Heavy and so relaxed.
Feel your whole body releasing,
Loosening any remaining tension.
Congratulations on taking this time right here,
Right now,
To give back to you.
As the area by your collarbones widens and relaxes,
Allow your shoulders to ease back slightly and your upper back to relax.
Let your shoulders soften and loosen and your neck too.
Feel the ripple of relaxation continue to spread to your chin and your jaw.
Your tongue is resting on the bottom of your mouth.
Your cheeks are softening and so is your nose.
Relax your eyes,
Including your eyebrows.
You feel your eyelids are so heavy and relaxed now.
Your eyebrows are softening,
So is your ears and your forehead is too.
Relaxation is rising all the way to the top of your head.
It's okay to adjust your position to allow yourself to be more comfortable.
Every muscle in your body has surrendered to this feeling of pure relaxation.
Any previous feelings of unwanted stress are all released now.
To achieve a deeper level of relaxation,
Just take another deep breath in.
Inhaling slowly,
Fill up your diaphragm.
Notice the cool air blowing through your nasal passages as you breathe in and just release that breath slowly.
Can you repeat this one more time?
Can you breathe in for four counts and then out for six?
As you focus on your breath,
Each breath will have you going deeper and deeper into relaxation.
The oxygen you're breathing in is massaging all the muscles in your body.
With each exhalation,
You're letting go of all thoughts,
Both good or bad,
Just releasing them.
Release any concerns you have.
You are completely safe.
Take another deep breath in now,
Filling up your lungs and then just let go.
Your whole body is feeling lighter with each breath you take.
The tension is leaving your body.
You are feeling utterly relaxed now.
There's nothing to think about,
Nothing to do.
Just let go of all the thoughts,
Especially those no longer serving you here today.
The present moment is all there is.
Just let the feeling of complete relaxation flow through every single fiber of your being.
As you go deeper and deeper,
You know your breathing is becoming slower and heavier.
Just listen to the sound of my voice.
Let go of all doubts and worries and let them drift away.
Just listen to the sound of my voice.
Let go of all doubts and worries and let them drift away.
Let go of all doubts and worries and let them drift away.
You are safe here.
Just allow yourself this time to totally relax.
You are feeling so much lighter now.
You may even feel like you are floating.
You are so relaxed,
Just breathing naturally now.
Your mind and your body are totally,
Deeply relaxed.
Just continue to breathe.
Just breathe in for four counts and then out for four.
Just allow those breaths to get you really,
Really deeply relaxed and just feel that relaxation continue to spread throughout your body.
Depending what you're up to today,
You may drift off to sleep.
Or if you just wanted to take some time out and just relax a little bit,
That's all right as well.
But if you do want to wake up now and get on with your day,
I just want you to take a deep breath in and a deep breath out.
Start listening to your surroundings.
Can you hear?
Can you hear some noises?
Wiggle your fingers,
Wiggle your toes.
Just start breathing a bit more normally now.
I'm just going to count from one to five and then you will wake up.
And then you will wake up.
You'll be completely alert,
Ready to get on with your day,
Whatever that may be.
One,
Slowly,
Gently wiggle all your fingers and toes and the rest of your body.
You're returning to full awareness now.
Two,
Your body is loose,
Relaxed and feeling really good.
Three,
Your head is clearing.
You're feeling physically and mentally perfect in every way.
Four,
Your eyes are starting to feel clear.
On the next number I count,
You can open your eyes and you'll feel completely aware of your surroundings,
Feeling calm,
Rested,
Invigorated,
Revitalized and full of energy.
Five,
You're fully awake now,
Aware and ready to get on with your day.
