Relax as you take two or three slow and deep breaths.
Deep in your stomach.
Deep breath.
Pause.
Now as you let the rest of your body relax,
Clench your fists and bend them back at the wrists.
Tighter and tighter.
Keep breathing.
Feel the tension in your fists and forearms.
Now relax.
Feel the looseness in your hands and forearms.
Notice the contrast between tension and relaxation.
Now bend your elbows and tense your biceps.
Tense.
Tense them firmly and observe the feeling of tautness.
Now let your arms drop down and relax.
Feel the difference between tension and relaxation in your biceps.
Now turn your attention to your head and wrinkle your forehead.
Tight as you can.
Tight.
Feel the tension and keep breathing.
Feel the tension in the forehead and scalp and relax and smooth it out.
Feel your entire forehead and scalp becoming smooth and rested.
Now frown and notice the strain spreading throughout your forehead.
Keep breathing and now let go.
Relax.
Allow your brow to become smooth again.
Now squeeze your eyes closed.
Squeeze your eyes closed.
Tighter.
Keep breathing and relax your eyes.
Let them remain gently and comfortably closed.
Now open your mouth wide and feel the tension in your jaw and relax your jaw.
When the jaw is relaxed,
Your lips may be slightly parted.
Notice the contrast between tension and relaxation in your jaw.
Now press your tongue against the roof of your mouth.
Experience the ache at the back of your mouth.
Keep breathing through your nose and relax.
Purse your lips now.
Purse them into an O shape and now relax your lips.
Feel the relaxation in your forehead,
Scalp,
Eyes,
Jaw,
Tongue and lips.
Let go more and more.
Now roll your head slowly around your neck.
You may need to sit up a little straighter for this.
Feel the point of tension shifting as your head moves and make sure you even up by slowly rolling your head the other way.
Keep breathing.
Now relax,
Allowing your head to return to a comfortable position.
Now shrug your shoulders.
Bring your shoulders up towards your ears.
Hold it tight.
Keep breathing and drop your shoulders back down and feel the relaxation spread through your neck,
Throat and shoulders.
Pure relaxation.
Feel more and more relaxed.
Deeply relaxed while remaining awake.
Now breathe in,
Filling up your lungs completely and hold your breath.
Experience the tension.
Now exhale and let your chest become loose.
Try again,
Filling your lungs completely and holding your breath.
Experience the tension.
You might even feel sensations in your cheeks and face.
And now exhale.
Continue relaxing,
Letting your breath come freely and gently.
Notice the tension draining out of your muscles with each exhalation.
Now tightening your stomach and holding.
Keep breathing.
Feel the tension and relax.
Now place your hands on your stomach.
Breathe deeply into your stomach,
Pushing your hands upward against your stomach.
Hold and relax,
Feeling the sensation of relaxation in the abdominal area.
Now arching your back,
Stretching it without straining,
Keeping the rest of your body as relaxed as possible.
Focus on the tension in your lower back.
Now relax,
Letting the tension pass away.
Now tightening your buttocks and thighs.
Strong,
Stronger.
Keep breathing.
Feel the tension and relax and feel the difference.
Trying this one again.
Tightening the buttocks and thighs strongly,
Remembering to keep breathing,
Feeling the tension and relax.
Now straightening your posture up a little and tensing your legs.
Curling your toes downwards,
Stretching those legs out.
Keep breathing,
Experiencing the tension and relax.
Again,
Straighten and contract the legs,
But this time bend your toes towards your face.
Bend your toes towards your face.
Tighter.
Keep breathing.
Feel the tension and relax.
Feel the comfortable warmth and heaviness of deep relaxation throughout your entire body as you continue to breathe slowly and deeply.
You can relax even more as you move up through your body,
Letting go of the last bit of any tension in your body,
Starting with the feet and relaxing the feet.
Move up and relax the ankles.
Relax the calves.
Relax the shins.
Relax the knees and your thighs and buttocks.
Let the relaxation spread through your stomach to your lower back,
To your chest,
Letting go more and more.
Feel the relaxation deepening in your shoulders,
In your arms and in your hands,
Deeper and deeper.
Noticing the feeling of looseness and relaxation in the neck,
The jaw,
The whole of the face,
Forehead and scalp.
Continue to breathe slowly and deeply down in your stomach.
Allow your entire body to be comfortably loose and relaxed,
Calm and rested.
