It's time to relax.
Sit back,
Make yourself comfortable and we'll go on a little guided journey.
Close your eyes,
Drop your shoulders,
Relax your hands,
Relax your feet.
In a few moments I'll ask you to imagine certain things.
Don't try too hard,
Just allow yourself to go with the words.
Whatever you experience is perfect for you.
Imagine that you're standing on a balcony.
There's a set of stairs leading down from the balcony and at this moment there's no need for you to see where those stairs are leading.
And they're strong stairs,
They're wide,
They're well lit so that you can see clearly.
In a few moments you'll hear me count down slowly and rhythmically from 10 to 1.
And with each slow descending number between 10 and 1,
Imagine yourself drifting a little deeper relaxed.
And also imagine yourself,
See yourself,
Feel yourself taking one slow step down from the balcony.
When you reach step one we'll pause and rest there for a few moments.
I'll then ask you to step off and when you do you'll find yourself in your favourite place of relaxation.
It may be real,
It may be imaginary,
It may be familiar,
It may be a pleasant surprise,
It may be in full colour or it may simply be an inner sensation.
It really doesn't matter.
Whatever happens is just perfect for you.
So ready,
Let's take that first slow step down from the balcony.
10.
9.
And another step down.
8.
7.
Drifting down.
6.
Deeper and deeper.
5.
Another slow step down.
4.
3.
Becoming deeper and deeper.
2.
One last step.
1.
And all the way down.
Deep down relaxed.
Deeper and deeper down relaxed.
Resting there,
Wondering where you go next.
And you can step off.
Now step off into your favourite place of relaxation.
And enjoy that wonderful place.
What do you see?
What do you hear?
Are there any smells or tastes?
How does it feel?
Brighten any pictures.
Expand them,
Sharpen them,
Focus in on them.
Turn up the volume.
Intensify any smells.
Any tastes.
And notice where in your body you feel the feeling of relaxation.
Of your favourite place of relaxation.
Notice the feeling and expand it.
Fill yourself with that feeling of being totally relaxed.
Allow it to move into every part of you.
And as you do so,
Brighten the picture once again.
Enlarge it.
Make it more colourful.
Turn up the volume.
Increase the smells and tastes.
And just enjoy this feeling of total relaxation.
That's good.
I want you to know that as we near the end of this short relaxation,
Your mind is calmer and clearer.
More composed and more placid and more tranquil.
Your nerves are stronger and steadier.
And your body is more relaxed.
And even after we finish this relaxation,
This short relaxation,
You'll find that that sense of relaxation stays with you.
So realising you can come back to your favourite place of relaxation at any point.
You'll hear me in a few moments count from one to ten.
With each ascending number between one and ten,
Just bring yourself up a little.
A little bit more aware and alert.
At five,
Wiggle your fingers and toes.
At eight,
Gently open your eyes.
And at ten,
You're fully back.
Rested,
Refreshed,
Relaxed.
And yet sharp and alert.
Re-energised.
Focused.
So at five,
Fingers and toes.
At eight,
Gently open your eyes.
And at ten,
Fully back.
Rested,
Refreshed,
Relaxed.
Re-energised.
So ready.
One two three.
Coming back up.
Four five.
Wiggle your fingers and toes.
Coming back up.
Six seven eight.
Eyes gently open.
Gently open.
Nine ten.
Wide awake.
Fully back.
Fully aware.
That's right.
Be good to yourself.
