Take a moment to settle down as comfortably as possible.
Lie down on your bed,
Your sofa or sit on a chair.
Make sure you find a natural,
Comfortable position and allow yourself to let go.
Breathe normally for a few minutes.
This is the time to thank yourself for taking this time of peace,
The time to be kind to yourself.
If you're feeling tired,
Angry,
Anxious,
This relaxation is what's best for you right now.
I invite you to be grateful with yourself for that.
Embrace this feeling and take 3 deep breaths,
Prolonging your exhalation.
Inhale in 4 counts,
Inflating your belly without forcing it until your lungs are full.
Block the air on 4 counts and exhale on 6 counts,
Releasing gently through your mouth.
Inhale,
Block,
Exhale.
Inhale,
Exhale.
Inhale,
Block and exhale.
You're without a doubt starting to feel more willing to relax.
Feel the touch between your skin and the mattress,
Cushion,
The weight of your body,
Its density.
The warmth and softness of the materials against your skin.
Acknowledge the silence that surrounds you and the security it gives you.
Let the silence spread through you,
Finding its way between your thoughts and the tumult of your mind,
Calming and soothing everything it touches.
Take a moment to enjoy this feeling.
Now,
Breathing normally,
Consider your body.
Focus your attention on the top of your head.
Imagine gentle,
Light hands caressing your scalp from the top of your head down to your face.
As they pass over you,
Tension gradually disappears along with your negative thoughts.
Every time you breathe in,
You clear your head and dust off your mind.
Like a room in an old house that its windows have been closed for too long.
With each exhalation,
You rid yourself of this dust,
Of your negative thoughts and tensions.
You get calmed,
Relaxed and find clarity of mind.
Now focus your attention on your forehead,
On your eyebrows,
On the space between your eyebrows,
On your nose,
Your nostrils,
Your mouth,
The muscles of your jaw,
Your cheeks.
As you breathe,
Feel your face getting smooth,
More and more relaxed.
Enlarge the space between your eyebrows,
Relax your nostrils and cheeks.
Let your tongue rest naturally against your plate,
Your eyes deep in their orbit.
Relax your neck muscles and throat.
Let your shoulders and upper back take the strain.
Naturally,
Your arms relax too,
Your forearms and then your hands right down to your fingertips.
Relax your chest,
Your diaphragm,
Your abdominals.
And if you're sitting,
Let your belly take on a round shape.
Let it fall naturally,
Like the belly of a serene,
Smiling Buddha.
Relax your buttocks and thighs.
Turn your attention to your knees and relax your calves,
Your ankles and finally your feet right down to the tip of your toes.
You may feel some pleasant emotions and others less so.
Eventually,
Some worries will pull you out of your relaxation.
This is perfectly ok,
So don't blame yourself.
Just turn your attention back,
First to your face,
Which is surely experiencing new tensions,
And relax it again.
Imagine a totally smooth surface,
With no creases or waves,
Peaceful and still.
Consider your belly again and dissipate any tension that may have arisen with your negative thoughts.
Finally,
Concentrate on the sensation of your breathing,
The air passing through your nostrils or the weight of your body on the mattress or cushion.
Whenever you feel distracted or confused,
Think about what we've just done.
Relax your face,
Then your belly and return to your physical sensations,
For they have the power to free you from your procrastination.
Remain in a state of relaxation for as long as you like.
This session is over,
But you can stay relaxed for as long as you like,
Perhaps even until you fall asleep.
On the other hand,
If your day isn't over and before opening your eyes,
Take a moment to gently move your body,
Starting with your extremities and then the rest of your body.
Revitalize yourself quietly and stand up slowly.
