Start by focusing on your feet.
Tense your toes and tense both feet.
Feel the tension in them.
Now let that tension go by half,
By half again and totally relax both feet and toes.
Now tense your ankles.
Feel the tension in them.
You may find your feet tense again.
Then relax by half,
By half again.
Then totally relax both ankles,
Feet and toes.
Now focus your attention on your lower legs,
Your shins and calves.
Tense them and release the tension by half,
By half again and totally relax.
This time tense your knees.
Be aware of the rest of the leg.
Feel the tension in your knees.
Again,
Relax them by half,
By half again.
Totally relax.
Now tense your upper legs,
The insides and the outsides of the thigh,
All the way up to the hips.
Feel the tension as the muscles strain.
Release the tension by half,
By half again,
Allowing them to totally relax.
Check left leg,
Right leg.
Totally relaxed.
Take your attention to your hips and your pelvic area,
Up to your stomach and under your ribs and tense the whole area from your hips up to the top of your body.
Tense it and gradually reduce it by half.
Release by half again and relax.
Now tense your shoulders and your hands and fingers.
Feel the tension there.
This is often the tightest part of our body,
Especially across the back of the shoulders.
Feel the tension and cut it by half and by half again and half again.
Totally relax.
Feel your hands are loose and floppy.
Now tense your neck and your head.
Feel your eye sockets tense,
Your jaw,
Your ears,
The crown and the back of your head,
The muscles and bones in your neck.
Feel them tight.
Again,
Just let them release by half,
By half again,
And by half again.
Totally relax them.
Now just scan your body from your head down to your toes and like a ripple in water when you drop a pebble into it,
As you go from your head down to your toes,
Feel that last gentle ripple of tension rolling down.
Down,
Down,
Down and rolling off the soles of your feet.
Your body is totally relaxed.
If there are any small spots that still feel tense,
Just focus on them,
Tighten them and release by half,
And release by half again,
And half again.
And half again.
Totally relaxed.
No stress,
No tightness,
Just loose and relaxed.
Your whole body relax.
Thank you.
