Let's begin by finding a quiet space where you won't be disturbed.
Make yourself comfortable either by sitting or lying down.
Take a long,
Slow,
Deep breath.
Breathing in fully and exhaling slowly.
Breathing in and out.
And on each breath in,
Let your stomach fully expand.
And with each exhale,
Let all the air out.
Continue breathing in and out.
And on each exhale,
You are becoming more and more relaxed.
Let go of everything that could prevent you from full relaxation.
Any outside noise,
Any fears or worries,
Any unnecessary thoughts that could shatter your peace.
It is safe to let go and enjoy this blissful moment of calmness.
You are safe and secure and there is not a single thing to worry about.
You are so absolutely relaxed.
And while you continue breathing in your own pace,
Bring your attention to your feet.
If you want,
You may wiggle your toes.
Notice any sensations there,
Letting go of any tension.
Allow your feet to relax.
Imagine you are breathing in and out through your feet and with each breath your feet are becoming more and more relaxed.
Allow this wave of relaxation move up to your ankles,
Your shins,
Calves,
Knees and thighs.
Observe every sensation in this area and notice every single muscle letting go of tension and relaxing with each breath.
And now slowly move to your lower back,
Your abdomen,
Your pelvis and buttocks,
Softening and releasing any tension in this area with each inhale and exhale.
On each exhale let the stress dissolve and leave your body completely.
There is no room for stress in this moment.
Let the relaxation take over.
And now focus on your stomach and your internal organs.
We can often feel a lot of tension in this area,
So take a very long breath in and exhale fully.
And again a long deep breath in and exhale completely.
Let your stomach fully relax.
And now let this wave of relaxation move to your chest,
Your upper back and your shoulders,
Your arms,
Forearms,
Hands and fingers.
Notice any sensations there and let the muscles soften and let go of any tension.
Slowly move to the back and front of your neck,
To your mouth,
Your face and all of the facial muscles,
Your forehead and your eyes and the whole back and top of your head.
Notice these areas relaxing more and more with every single breath.
You are feeling completely relaxed now,
As if there was no worry in this world.
You are feeling so blissful.
You are feeling safe.
And allow yourself to remain in this relaxation.
As you drift off to sleep,
You are so relaxed.
