Take a moment to make sure that you're warm enough and that you are comfortable.
Rest your hands loosely in your lap and now close your eyes.
Take a long,
Slow,
Deep breath in.
Hold it for a moment and then slowly exhale.
Just allow any tension to melt away as you gradually relax more with each breath.
This is your time for total relaxation and inner stillness.
Take another long,
Slow,
Deep breath in.
Hold it.
When you're ready,
Exhale.
Continue to breathe slowly at your own pace and gently relax.
Slowly bring your awareness to your crown chakra,
The top of your head.
Sense the feeling of relaxation spreading down.
Let your muscles in your forehead relax,
Eyes to soften.
Let your cheeks and jaw relax and let go of all tension.
Let this peaceful feeling flowing down your neck,
Soothing the muscles in your shoulders,
Relaxing your chest.
Allow this peaceful feeling to flow down your arms,
Relaxing and soothing all the way to the tips of your fingers.
And as your body relaxes,
Your mind relaxes.
Let your thoughts become weightless in the sky.
Let the peaceful sensation flow through your chest into your stomach.
Feel how this area gently rises and falls as you breathe slowly and deeply,
Soothing and relaxing.
Turn your attention to your back and feel this relaxing sensation flow all the way down your spine.
Let the peaceful feeling flow through your lower body,
Relaxing your buttocks,
Back of your thighs,
The front of your thighs.
Feel all of these large,
Strong muscles become loose and relaxed.
Notice soothing feelings flowing down through your knees,
Across your feet,
Your ankles,
Your feet and your toes relaxed.
Your whole body is soft and relaxed.
Allow yourself to come into a place of deep relaxation,
Place of inner stillness.
Let your mind expand into a timeless universe of deep relaxation and stillness.
Slowly deepen your breath,
Reconnect with the movement,
Reconnect with your senses and when you are ready,
Open your eyes.
