Hi,
This is Andrew.
It's time to do a little relaxing.
And all you need to do is sit down or lie down.
And make sure that you're comfortable.
Do that now.
Make yourself as comfortable as you can.
Good.
Before we start relaxing,
I want you to gently close your eyes.
Just allow your eyes to close.
As if you're sleeping at night.
Now,
Let's do some relaxation.
All you need to do is listen and imagine and pretend and enjoy.
I would like you to notice your breathing.
You breathe in.
You breathe out.
Normally you never really notice your breathing,
Do you?
You breathe in.
You breathe out.
It happens as you play or as you eat or as you study or as you watch television.
You breathe in.
You breathe out.
Would you like to know how you can use your breathing to relax?
Good.
If it is okay with you,
And if it feels good,
Try breathing in and out through your nose.
You breathe in.
You breathe out.
How does that feel?
When you breathe in,
Is the air warm or cool?
When you breathe out,
Is the air warm or cool?
It really doesn't matter whether the air is warm or cool.
It's just nice to notice these things.
I would like you to imagine something for me.
Is that okay?
I want you to imagine that every time you breathe out,
You feel a little more relaxed.
Every time you breathe out,
You feel a little more relaxed.
And you feel yourself becoming a little more relaxed.
And now,
Imagine that every time you breathe out,
You feel a little more comfortable.
Every time you breathe out,
You feel a little more comfortable.
And you feel yourself becoming a little more comfortable.
And now,
Imagine that every time you breathe out,
You feel a little more sleepy.
Every time you breathe out,
You feel a little more sleepy.
And you feel yourself becoming a little more sleepy.
Now,
Imagine that every time you breathe out,
You feel a little heavier.
Every time you breathe out,
You feel a little heavier.
Can you feel yourself becoming a little heavier?
Isn't relaxation easy when you can just imagine and pretend that it's happening?
I want to tell you something wonderful.
Every time you practice this relaxation by listening to me,
As I ask you to pretend and imagine and enjoy,
The relaxation gets easier and easier.
In fact,
There may soon be a time when you don't even have to listen to me at all.
Isn't it nice to know that you can be this relaxed any time you wish?
Isn't it nice to know that relaxing is as easy as this?
And because you have allowed yourself to relax,
Afterwards you are feeling happier.
You are feeling healthier.
You are feeling calmer.
You are feeling better.
You have more energy during the day.
You have more concentration during the day.
You are sleeping deeper at night.
And so,
It will soon be time to wake,
Stretch and open your eyes.
And in a few moments,
When we finish this relaxation time,
You will stay a little more relaxed for the rest of the day.
Give your fingers a little wiggle.
Give your toes a little wiggle.
That's right.
Gently stretch your legs.
Gently stretch your arms.
Take a gentle deeper breath in.
And open your eyes.
Open your eyes.
You are wide awake.
Wide awake and relaxed.
Enjoy the rest of your day.
