My name is Dr.
Gail Gross and it is my pleasure today to guide you through a 20 minute relaxation technique.
The first thing that you will do today is to lie down quietly on your mat,
Put your legs a foot apart,
Your arms relaxed and away from your sides.
Now,
Close your eyes and listen to my voice.
To begin,
Think of the tips of your toes.
Now,
Tense and release your toes by squeezing them three times.
In your mind,
Think the words squeeze,
Squeeze,
Squeeze.
Now relax and let them go.
Forget your toes.
Then,
With your eyes still closed,
Think of your legs.
Once again,
Squeeze them three times.
And in your mind,
Think the words squeeze,
Squeeze,
Squeeze.
Now relax,
Let them go completely.
With your eyes still closed,
Move your concentration to your thighs.
Squeeze them three times and in your mind,
Think the words squeeze,
Squeeze,
Squeeze.
Now relax,
Move your thoughts gently next to your stomach.
Hold your breath to the count of three.
One,
Two,
Three and let it go.
Bring your thoughts up to your chest.
Hold your breath to the count of three.
One,
Two,
Three and then release.
Now relax,
Think of your arms and squeeze your arms three times while thinking the words squeeze,
Squeeze,
Squeeze.
Relax and let your arms drop to the mat.
Next,
Bring your attention to your hands.
Make two fists and squeeze your hands three times while thinking the words squeeze,
Squeeze,
Squeeze.
Relax and let your hands drop to your sides on the mat.
Very good.
Then,
Think of your shoulders.
Bring your shoulders up to your neck and squeeze them three times while thinking the words squeeze,
Squeeze,
Squeeze.
Relax and let your shoulders drop back down to the mat.
Think of your face.
Make a tight face as you squeeze your face three times while thinking the words squeeze,
Squeeze,
Squeeze,
Relax.
And finally,
Think of the top of your head.
Squeeze the top of your head three times and with your eyes still closed,
Think the words squeeze,
Squeeze,
Squeeze.
Relax.
Now,
Check in with your body.
Think of your toes.
Are they relaxed?
Your legs,
Are they relaxed?
Your thighs,
Are they relaxed?
Your stomach,
Is it relaxed?
Your chest,
Is it relaxed?
Your arms and shoulders,
Are they relaxed?
Your hands,
Are they relaxed?
Your face,
Is it relaxed?
And your head,
Is it relaxed?
With one final thought,
Tell your whole body to relax.
Now,
With your eyes still closed,
Your body relaxed so it feels as if it is so heavy that it's sinking down into the mat.
Focus on your breathing.
Note how peaceful it is as you breathe in and out.
To the count of three,
Breathe into your nose.
You will notice that when the air comes in through your nose,
It is cool.
Now,
Pay attention to the air going out of your nose.
You will notice that that air is warm.
For just a moment,
Simply follow your breath.
As you are breathing in and out,
I want you to soften your belly and breathe out to the count of three.
Breathe into the count of three,
Hold your breath in the middle,
And then breathe out again to the count of three.
You will do this for four minutes.
You will do this for five minutes.
You will do this for six minutes.
You will do this for seven minutes.
You will do this for seven minutes.
You will do this for seven minutes.
You will do this for seven minutes.
You will do this for seven minutes.
Finally,
I want you to think of the word relax.
Breathe out to the count of three,
And in your mind's eye think the word relax.
Of three.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
You will continue this for three minutes.
Take a deep breath,
A big stretch,
And open your eyes to begin a wonderful and vital day.
