Now it is time to relax and begin the process of anchoring.
Begin by stretching out your muscles gently.
Raise your arms above your head as you breathe in and lower your arms to your sides as you exhale.
Raise your arms and stretch as you breathe in again.
Relax and lower them as you breathe out.
Roll your shoulders forward and back.
Now relax.
Let the tension drain away from your shoulders.
Now that you've moved your shoulders and arms to allow your body to begin to release the tension it's been holding,
Find a comfortable and relaxed position sitting or lying down.
Stretch the muscles of your face as you open your mouth wide and breathe in.
Yawn if you wish.
Stretch the muscles of your face and let your face slacken gently as you breathe out.
Relax completely.
Let your lower jaw hang loosely below your upper jaw,
Your teeth not touching.
Scan your body for areas of tension as you take another deep breath in.
Feel the tension in your body as you hold that breath.
Now let that tension go as you let the breath go.
Plant your toes,
Stretching your legs,
Release the muscles of your legs and relax.
Now bring your feet upward towards your shins,
Stretching the back of your legs.
Release the stretch,
Relaxing your legs completely.
Let your legs become limp,
Loose and relaxed.
Let your arms become relaxed and loose.
Notice how your body feels.
Feel the relaxation flowing through your body.
Notice that you can become even more relaxed.
Wiggle your toes once or twice and then allow your toes to be still and relaxed.
Feel the relaxation flowing,
Spreading until your feet are relaxed as well.
Let the relaxation continue to your ankles.
Feel how loose and relaxed your ankles feel.
Now allow the muscles of your lower legs to give up their hold.
Feel the relaxation in your lower legs,
Calm,
Relaxed.
Enjoy the feeling of relaxation as it continues to your knees.
Then your upper legs,
Feel your thighs,
Legs relaxing and letting go.
Your legs feel very heavy.
Feel the relaxation flowing.
Allow your buttocks to relax,
Your pelvic area and now your abdomen.
Feel the muscles loosen,
Letting go of tension.
Allow your lower back to relax.
Leave nothing but relaxation.
Let it continue through your body,
Spreading to the muscles of your sides,
Your chest,
Your arms.
Let the relaxation continue to increase,
Pleasantly and more relaxed.
Feel your shoulders,
Your elbows,
Your wrists at your side become heavier and heavier.
Let your hands relax,
Become limp.
Let your fingers relax.
Now from your lower back and your middle back and your upper back,
Now your neck,
The back of your neck is relaxed as you relax the top of your head and it spreads to your chin,
Your face and your jaws.
Feel your cheeks relaxing,
Becoming completely loose.
And now your lips soft and relaxed.
And your tongue,
Let it fall away from the roof of your mouth.
Let your eyes relax,
Your eyelids are very heavy.
And your forehead becomes smooth and cool and relaxed.
Now your whole body is fully relaxed.
Enjoying this relaxation,
Use your left thumb and two fingers to gently squeeze your right thumb while at the same time saying silently to yourself,
Relax.
Experience the deep relaxation.
As you breathe in,
Say in your mind,
I am relaxed.
As you breathe out,
Mentally say,
I am calm.
I am relaxed.
I am calm.
I am relaxed.
I am calm.
Continue to squeeze your right thumb while mentally saying this.
Let this anchoring occur as the spot associated with peacefulness,
Relaxation,
Calmness.
Memorize this feeling of relaxation.
Notice how your body feels.
Notice how calm you are.
This spot is an anchor to remind you of the relaxation.
You are as relaxed as you want to be.
Calm,
Warm,
Safe,
Comfortable,
Relaxed.
Now it is time to start to become aware of your surroundings.
Keep your eyes closed for a few moments while your body reawakens.
As you breathe in,
Say in your mind,
I am relaxed.
