Take a nice gentle deep breath and allow your eyes to close.
Just allow them to close.
Progressive relaxation.
Don't try.
Just allow.
Your body knows what to do.
Feet relaxed.
Cuffs relaxed.
Thighs relaxed.
Stomach relaxed.
Chest relaxed.
Back relaxed.
Sides relaxed.
Neck relaxed.
Shoulders relaxed.
Arms relaxed.
Elbows relaxed.
Wrists relaxed.
Hands,
Fingers and thumbs relaxed.
Jaw,
Mouth and tongue relaxed.
Cheeks and eyes relaxed.
Forehead and scalp relaxed.
Notice how far you've come.
How deeply relaxed you've become with simple suggestions.
And welcome the heaviness.
As you notice it,
It expands.
As it expands,
You relax.
As you relax,
You become heavier.
Good.
Notice your breathing.
Take it deeper.
In,
Down,
Up,
Out.
Breathing down into the stock.
And allowing each exhalation to take you deeper and deeper relaxed.
Deeper and deeper relaxed.
Notice how natural this technique is feeling.
How simple.
How relaxing.
Each exhalation taking you deeper and deeper relaxed.
In a moment,
I'd like you to count down from 10 to 1.
Silently.
Privately.
Within yourself.
You count down each number as you exhale.
With every out-breath,
Count down one number between 10 and 1.
And imagine each descending number and each out-breath is helping you to sink one tenth deeper.
10% more relaxed with each number and each exhalation.
So ready.
Start on your next exhalation.
Deeper and deeper relaxed.
Drifting down.
Deeper and deeper still.
Deeper and heavier.
Notice how relaxed you've become.
How simple the procedures have been.
How gentle.
How easy.
As we move on.
In a moment,
I'm going to ask you to imagine certain things.
Don't worry if you can't get everything I'm asking you to imagine.
It's the process that's important,
The technique.
Just simply let it happen.
I want you to imagine that you're standing on a balcony.
There's a set of stairs leading down from the balcony.
And there is as yet no need for you to see where those stairs are leading.
And they're strong.
And they're wide.
And they're well lit so that you can see them clearly.
In a moment,
You'll hear me count down once again from 10 to 1.
Remember that when you're practicing this technique yourself to count down as you exhale.
But for the purposes of this recording,
I'll just count rhythmically from 10 to 1.
With each descending number,
You not only drift a little deeper relaxed,
But you take one slow,
Easy,
Gentle step down.
With each descending number,
A little more relaxed and one slow step down.
When you reach step one,
I'll ask you to pause and rest for a while.
You can wonder where you're going next.
I'll then ask you to step off.
And when you do,
You'll find yourself in your favorite place of relaxation.
Now it may be real,
Or it may be imaginary.
It may be familiar,
Or it may be a pleasant surprise.
It might be in full,
Glorious,
Colorful pictures.
Or it may simply be an inner feeling.
And it doesn't matter.
It's your favorite place of relaxation.
So ready.
Let's take that first slow step down.
Ten.
Nine.
And another step down.
Eight.
Seven.
Six.
Five.
Enjoying walking down.
Four.
Three.
Just a few more steps.
Two.
And.
One.
Resting there.
Knowing where you're going next.
And you can step off now.
And into your very own favorite place of relaxation.
And enjoy that wonderful place.
What do you see?
What do you hear?
Are there any smells and tastes associated with this place?
How do you feel?
Where do you feel that feeling of relaxation?
Write in the pictures.
Enlarge them.
Turn up the color.
Make them more vivid and sharper.
Turn the sound up to the perfect level.
Increase the sensations of smell and taste.
And expand the feeling of relaxation throughout you.
From the top of your head.
Down to your fingertips.
And right down to the bottom of your feet.
This favorite place of relaxation is somewhere you can return to whenever you choose.
And with practice.
You will be able to close your eyes and simply revisit your favorite place of relaxation.
And as you do.
Your body returns quickly to the state of deep relaxation.
So before we finish this last relaxation recording.
I want to offer you some general positive suggestions.
Suggestions that will encourage you to practice these techniques.
You see in this relaxed state your mind is calmer and clearer.
But as you practice.
And as you become naturally more relaxed.
Your mind becomes calmer and clearer.
More composed,
More tranquil,
More placid and yet.
More focused when needed.
With greater recall of information.
With improved memory.
In this relaxed state your nerves are stronger and steadier.
And with practice.
Your nerves remain stronger and steadier for longer periods of time.
And yet your body remains more relaxed.
And with practice.
Your body becomes so much more relaxed.
It seems so much more natural.
And you become more relaxed,
Not only in your body but more relaxed.
About yourself.
About the world around you.
So that nobody,
No situation will ever cause you anxiety or discomfort in the same way.
Never again.
And life seems simpler.
Easier.
You may find that you're eating better.
You may find that you have more energy.
You may find that you're more confident and driven.
You may find that you are sleeping better.
And all these things will begin to happen.
As you allow yourself to drift into relaxation.
Whenever you choose,
Simply by allowing it to happen.
In a moment as we end this relaxation,
You'll hear me count from 1 to 10.
With each ascending number between 1 and 10 you become a little bit more aware and alert and awake.
At 5 wiggle your fingers and toes.
At 8 gently open your eyes.
At 10 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 5 toes and fingers.
At 8 eyes open and at 10 deep breath,
Gentle stretch and fully back.
1 2 3 coming back up.
4 5 fingers and toes give them a wiggle.
Coming back up.
6 7 8 eyes gently open.
Eyes gently open.
9 10.
Deep breath and a gentle stretch.
Relaxed.
Refreshed.
Revitalized.
