So closing your eyes if it feels comfortable,
Having your feet on the floor.
If it's not comfortable for you to close your eyes,
Just allowing your gaze to fall unfocused on the floor.
So you are relaxing.
Breathe out slowly.
Now breathe in smoothly and deeply.
Breathing out slowly again.
And imagining yourself becoming heavier and heavier.
Sinking into the floor,
Sinking into the chair.
Giving the weight of your body over to the support of the chair.
All the while breathing rhythmically.
And feeling a sense of relief and of letting go.
So maybe allowing the shoulders to drop away from the ears.
Allowing any tension to just drift out of the body.
Perhaps saying relax to yourself as you breathe out.
And breathing like this for a few moments more.
Now begin to relax the muscles of your body.
Think of your feet.
Let your feet go limp and floppy.
Feel the tension draining away from your feet.
Allow your feet to grow heavier and heavier.
Imagine that they are so heavy that they are sinking into the floor.
You are becoming more and more relaxed.
Growing heavier and more relaxed.
Now think of your lower legs,
Your calf muscles.
Letting them go.
Allowing them to be heavy.
Feeling the tension leaving your legs draining away from this part of the body,
Your calf muscles.
And draining out through the feet.
Leaving them feeling heavy and limp.
Imagine that your legs and feet are so heavy that they are sinking into the floor.
They feel relaxed.
Growing more and more heavy and more and more relaxed.
Now thinking about your thigh muscles and your upper legs.
Feel the tension draining away from your legs.
They feel limp and heavy.
Your thighs feel heavy,
Your calves feel heavy,
Your feet feel heavy.
Imagine the tension draining away leaving your legs.
Leaving them feeling limp and relaxed.
Leaving them so heavy that they are sinking into the floor or the chair.
Let the feelings of relaxation spread up from your feet,
Up through your legs.
Relaxing your hips and your lower back.
So that the whole of the lower half of your body now is feeling heavy.
Feeling heavy and relaxed.
And on the outbreath the tension is draining away further and further.
Now relax the muscles of your hips and your lower backs.
Feeling the tension and letting it go.
Let your muscles relax,
Feel your spine supported.
Feeling the muscles relax deeper and deeper.
More and more relaxed.
Growing heavier and heavier.
Your hips are relaxed,
Your legs are relaxed.
Your feet are heavy and the tension is draining away from your body.
All of this tension draining away from your body.
Relax your stomach and your chest muscles.
As you breathe out,
Let go of the tension.
Allow the stomach to be soft,
The muscles to relax.
Feel the tightness leave your chest.
As you breathe evenly and calmly,
Your chest and stomach should gently rise and fall.
Allow your breathing to become rhythmic and relaxed.
Each breath you are feeling more and more relaxed.
Now think about your hands and arms.
Gently dropping your arms,
Allowing them to rest in the lap.
And imagine the tension draining away from your arms.
All the way leaving your upper arms and your forearms draining away out through the fingers and the hands.
Your arms feel heavy and limp and relaxed.
And on each out breath the arms are feeling more and more relaxed.
Tension is draining away.
Now think about the muscles in your shoulders.
Now relax.
Let your head drop forward,
Let your shoulders drop.
Let them drop even further.
Feel the tension easing away from your neck and your shoulders.
Feel your muscles relaxing more and more deeply.
Your neck is limp,
Your shoulders are heavy,
Your body is feeling more and more relaxed.
Think about your face muscles.
Focus on the muscles running across your forehead.
Relax your forehead and allow your jaw to drop.
Feel the strain easing.
Feel the tension draining away from your face.
Your forehead feels smooth and relaxed.
Your jaw is heavy and loose.
Imagine the tension leaving your face,
Leaving your neck,
Draining away from your shoulders.
Your head,
Neck and shoulders feel heavy,
Feel heavy and relaxed.
Now think of the whole of your body.
Your entire body feels heavy and relaxed.
Let go of any tension.
Imagine the tension flowing out of your body.
Listen to the sound of your calm,
Even breathing.
Your arms,
Legs and head feel pleasantly heavy,
Too heavy to move.
You may feel as though you are floating.
Let this happen.
It is part of being relaxed.
When images drift into your mind,
Don't fight them,
Just acknowledge them and let them pass.
Interested but not involved.
Observing.
Enjoy the feelings of relaxation for a few moments more.
If you like,
Picture something that gives you pleasure or a sense of calm.
Allow this image to form in your mind's eye.
And if you can't think of anything immediately,
That's fine too.
Perhaps picturing the image of a warm summer's day.
And a gentle breeze.
And the sounds of birds.
In a moment I will count backwards from four to one.
When I reach one,
Open your eyes and lie still for a moment before you begin to move around again.
You will feel pleasantly relaxed and refreshed.
Four.
Beginning to feel more alert.
Three.
Getting ready to start moving again.
Two.
Aware of your surroundings.
One.
Opening the eyes,
Opening the eyes and feeling relaxed.
