Quiet and Peaceful

Lie on the ground and make yourself comfortable.

Wiggle your arms and legs around,

Shaking away any aches or pains.

Breathe in and as you breathe out,

Let your muscles become soft and relaxed.

Imagine any stiffness melting away from your legs and arms like butter melting on a piece of hot toast.

Feel your body becoming soft and relaxed.

Move your attention to your feet,

Wiggle your toes around and then repeat silently inside your head,

My feet are quiet and peaceful.

Now gently move your legs around,

Again repeat silently to yourself,

My legs are quiet and peaceful.

Move your hips from side to side and in your inside voice repeat after me,

My hips are quiet and peaceful.

Wobble your tummy or pull it in a little way and then release,

Repeating my tummy is quiet and peaceful.

Now move your attention to your chest,

Take a deep breath,

Release and repeat after me,

My chest is quiet and peaceful.

Now lift your shoulders up towards your ears,

Release and silently say,

My shoulders are quiet and peaceful.

Gently shake out your arms and hands,

Saying to yourself in your inside voice,

My arms and hands are quiet and peaceful.

Open your mouth as wide as you can,

As though you were yawning,

Relax and repeat my face is quiet and peaceful.

Now repeat silently,

My whole body is quiet and peaceful.

Lie here enjoying these feelings of peace and quiet.