So just taking a few minutes to relax,
Make sure you're sitting comfortably with your feet on the ground,
Your back straight,
Your spine and head straight,
Your shoulders dropped and your breathing rhythmic.
Connecting in now with your breathing,
Just noticing the breath as it enters your body,
Noticing the temperature of the air,
Noticing the rise and the fall of your chest as you sit here in your chair,
Taking a few minutes to relax.
And bringing your attention now to your head,
To your forehead,
To your eyes,
Allowing your eyes to relax back in their sockets,
Bringing your attention to your cheekbones,
To your jaw,
To your mouth,
Just allowing your mouth to soften,
Noticing any tension you're holding in your mouth and in your jaw as you continue to breathe.
And bringing your attention now to your chest,
Just noticing any tightness in your chest and breathing into the tightness,
Breathing in the words,
I relax,
Noticing your stomach and again breathing in,
I relax,
Noticing your bottom on the chair,
Your thighs,
Your legs,
Your feet,
The toes on your feet and again breathing in,
I relax,
All the way down to your toes.
Coming back up now and noticing your lower back,
Just bringing your attention and your awareness to your lower back,
To your upper back and your shoulders,
We hold so much tension in our shoulders,
Just allowing yourself to drop your shoulders,
Just a little and again breathing in,
I relax,
Into your shoulder area and moving to your neck and the back of your head and the top of your head and again just simply breathing in,
I relax to all these areas.
And bringing your attention to your arms,
Your forearms,
Your wrists,
Your hands and again breathing in,
I relax,
Into your arms and your hands.
So sitting here now in a place of deep relaxation and focusing now on your out breath,
Each time you breathe out,
Saying to yourself,
I let go,
I let go,
I let go and so the rhythm of your breathing becomes,
I relax and I let go,
I relax and I let go,
I relax and I let go and allowing yourself to sit in this place of complete surrender for a short time.
As you continue to breathe in,
I relax and to breathe out,
I let go.
And just noticing any resistance in your body to relaxing or to letting go and just breathing into that resistance,
Using the breath to relax and to let go of any resistance.
Feeling perhaps any worry or anxiety or fear you've been holding onto and again using the breath saying to yourself over and over again,
I relax and I let go,
I relax and I let go.
And perhaps noticing in your life,
Any areas of your life where you feel you have no control and again allowing yourself to relax and let go in these areas,
Bringing peace to yourself and perhaps noticing in your life where you try to control others and again realising the peace that comes from saying,
I relax and I let go,
I relax and I let go.
So now just taking on your right hand your thumb and forefinger and just touching them together and using this as an anchor to remember what it feels like to relax and let go.
Keeping your thumb and forefinger touched together so that anytime you feel yourself feeling tense,
Stressed,
Anxious,
Fearful,
Just pressing your thumb and forefinger together and saying to yourself,
I relax and I let go and remembering the feeling in your body whenever you need to,
Remembering the anchor,
Pressing your thumb and forefinger together.
Anytime you need that feeling of peace,
Anytime you need to relax and let go.
After relaxing your hand now again,
Just becoming aware of yourself sitting in the chair,
Becoming aware again of your breathing,
Becoming aware of the temperature of the air,
Becoming aware of any sounds around you as you slowly come back,
Back to the room,
Back to yourself and very gently allowing yourself to open your eyes,
Opening your eyes now and staying with this feeling of relaxation.
Stretching yourself perhaps a little bit,
Wiggling your toes and your fingers as you get ready to enter your day or your evening or whatever it is you are doing.
