Find a comfortable position,
Either seated or lying down.
Make sure your back is straight.
Begin to relax your body by first tensing a muscle group and then releasing to create a feeling of relaxation.
Start with your arms,
Close your hands into tight fists and tense your hands and arms all the way up to your shoulders.
Feel this tension for a count of 5.
Now release,
Allowing your hands and arms to become limp.
Rest for a count of 10.
1,
2,
3,
4,
5,
6,
7,
8,
9,
10.
Now let's repeat,
Tensing the muscles of your hands and arms,
Holding very tight,
Very tense.
1,
2,
3,
4,
5.
Relax,
Letting the muscle become relaxed and loose,
Relaxing your arms even more deeply,
Allowing a feeling of deep relaxation grow with each number.
1,
2,
3,
4,
5,
6,
7,
8,
9,
10.
Focus on your legs,
Tensing these muscles from your hips to your knees to your feet.
Hold the muscles of your legs very tight,
Filled with tension.
Hold for a count of 5.
1,
2,
3,
4,
5.
Release the tension,
Allowing your legs to relax completely.
Rest for a count of 10.
Repeat,
Tensing your legs again,
Holding very tightly,
Feeling the tension in each muscle.
1,
2,
3,
4,
5.
Now relax,
Releasing the tension you have been holding in your legs,
Relax completely,
Feeling your legs becoming deeply relaxed,
Relaxing even more with each number.
1,
2,
3,
4,
5,
6,
7,
8,
9,
10.
Tense the muscles of your back.
1,
2,
3,
4,
5 and release.
1,
2,
3,
4,
5,
6,
7,
8,
9,
10.
Tight the muscles of your chest and stomach.
Hold 1,
2,
3,
4,
5 and release.
1,
2,
3,
4,
5,
6,
7,
8,
9,
10.
Now practice holding and releasing tension with your breath.
Breathe in deeply and hold that breath,
Hold,
Feeling the tension and then relax,
Breathe out,
Release all the tension with your breath,
Take another breath,
Breathing in slowly and deeply,
Hold and release,
Relaxing as you breathe out all your tensions.
Allow your next breath to occur naturally,
Smoothly breathing in as much air as you need and then releasing the air naturally,
Exhaling fully.
Slowly breathe in and out,
Feel your breathing slow,
Naturally becoming very calm.
Breathe in,
Breathe out and inside of your mind repeat with me,
I like myself,
I like myself.
Breathe in,
Breathe out,
I am good.
Breathe in,
Breathe out,
I am fun to be around.
Breathe in,
Breathe out,
I love myself.
Breathe in,
Breathe out,
I am worth it.
Breathe in,
Breathe out,
I enjoy myself.
Breathe in,
Breathe out,
Now focus on relaxing your body and calming your mind,
Be only a part of your mind.
Breathe in,
Breathe out,
Exhaling all your extra thoughts,
Allowing them to pass,
Letting each thought slip away.
Allow yourself to open up to the idea of feeling confident and secure,
Strong and positive.
Breathe in,
Breathe out,
I am good.
Breathe in,
Breathe out,
I am good.
Look at your life with self-respect.
Treat yourself with respect and love.
Breathe in,
Breathe out,
I am good.
Breathe in,
Breathe out,
I am good.
Breathe in,
Breathe out,
I am good.
I am a good person and I love myself and others.
Now simply relax in these feelings and thoughts.
Allow a feeling of confidence to begin inside,
Deep within your core.
It might feel like warmth.
Let this confidence grow,
Getting bigger,
Radiating from inside,
Feeling your entire body from head to toes,
Shining from you and lightening up the room you are in.
It feels so good to be filled with confidence.
Allow the confidence to grow all on its own.
It grows without you doing anything at all,
Getting bigger,
Even stronger.
Feel the confidence that fills you.
Student photo collage you you you you you and slowly move your fingers your toes your body give it a stretch if it's necessary take a few moments to reawaken your mind and body and when you feel ready open your eyes you you
