Take a nice gentle deep breath and allow your eyes to close.
That's right.
Just allow your eyes to gently close.
Become aware of your feet and relax your feet.
Your body knows what to do now.
Relax your thighs.
Relax your calves.
Allow the stomach muscles to relax.
Allow the muscles of your chest all the way down your back,
All the way down your sides.
Softening,
Loosening,
Relaxing.
Relax your neck and into the shoulders.
Drop the shoulders and all the way down the arms,
Down through the elbows,
Down through the wrists,
Down into the hands and fingers and thumbs.
Relax your jaw,
Mouth and tongue.
Relax your cheeks,
The little muscles around and behind your eyes.
Relax the forehead.
Relax the scalp.
Every muscle in your body relaxing at its own pace.
You're allowing it to happen.
Simply just notice it happening.
And as it does,
Notice the heaviness appearing.
Welcome the heaviness.
Allow the heaviness to expand.
Allow your entire body at its own pace to become heavier and heavier.
Good.
Notice your breathing.
In,
Down,
Up,
Out.
See the difference in temperature between the in breath and the out breath.
And take your breathing a little deeper.
As you breathe in,
The stomach moves out.
As you breathe out,
The stomach moves in.
And try just allow.
And allow each exhalation to take you a little deeper and deeper relax.
Allow each out breath to relax the muscles just that little bit more.
Spend a few moments allowing each exhalation to take you deeper and deeper relaxed.
That's right.
Deeper and deeper relaxed.
In a moment,
You'll hear me slowly and gently count down from 10 to 1.
And with each slow descending number between 10 and 1,
You're becoming one tenth more relaxed.
Just 10% more relaxed with each slow descending number.
Each descending number will help you to drift one tenth deeper.
Deeper down into relaxation.
Deeper down into stillness.
Deeper and heavier with each slow descending number.
When practicing this technique on your own,
Please be aware that as you count down slowly and silently and easily,
You should count each number as you breathe out.
This will help deepen the relaxation.
But for the purposes of this recording,
I'll just count slowly and rhythmically.
And you can imagine yourself sinking one tenth deeper down into deeper relaxation.
So ready.
Let's begin.
Ten.
Nine.
Deeper and deeper relaxed.
Eight.
Seven.
Deeper and deeper still.
Six.
Sinking down deeper and deeper.
Five.
Four.
Three.
Two.
And one.
All the way down.
Deep down relaxed.
And deeper and deeper down relaxed.
Be aware that as you use these recordings or when you're practicing these techniques yourself,
Your mind may wander off.
And it doesn't matter.
It's only the conscious mind that wanders.
Your unconscious mind is still listening.
And your body is still responding to these gentle,
Positive relaxation suggestions.
In a moment,
As we end this relaxation,
You'll hear me count from one to ten.
With each ascending number between one and ten,
You become a little bit more aware and alert and awake.
At five,
Wiggle your fingers and toes.
And at eight,
Gently open your eyes.
And at ten,
Have a deep breath and a gentle stretch,
Bringing back a sense of accomplishment and achievement.
And a sense of being relaxed and refreshed and revitalized.
So at five,
Toes and fingers.
At eight,
Eyes open.
And at ten,
Deep breath,
Gentle stretch and fully back.
One,
Two,
Three,
Coming back up.
Four,
Five,
Fingers and toes.
Give them a wiggle.
Coming back up.
Six,
Seven,
Eight.
Eyes gently open.
Eyes gently open.
Nine,
Ten.
Deep breath and a gentle stretch.
Relaxed.
Refreshed.
Revitalized.
