Begin by lying comfortably on your back.
Become aware of any sounds inside or outside your room.
Allow yourself to be separate from them.
Allow any thoughts to just come and go.
And as I count backwards from 5 to 1,
Picture each number as clearly as you can.
As if you're seeing them on a movie screen.
Or perhaps drawing them yourself.
By the time I reach 1,
You'll notice that your thoughts are becoming quieter,
More distant,
And less distracting.
4 5 2 3 2 1 1 1 2 3 2 1 2 1 1 2 3 3 3 2 1 1 2 3 3 3 3 Focus your attention on the tip of your nose.
Notice that the air you inhale is slightly cooler than the air you exhale And with each exhalation,
Notice how all of the tension is leaving your body Let go of all your physical,
Emotional and mental tension Give yourself permission to take this time for you and your well being Settling in and settling down By focusing on these instructions,
Your mind is becoming more and more calm As your body is becoming deeply relaxed Inhale now and bring the air down into your tummy Let your tummy expand and then your chest And exhale back through your nose Once again,
Inhale and fill your abdomen more and more And then let your chest expand as you continue inhaling Then pause and exhale Releasing even more tension This time inhale more slowly and deeply Feeling your tummy expand and then your chest And notice how comfortably full you feel And pause and exhale slowly Now breathe in fresh air Letting the air flow into your lungs then into your bloodstream Bringing nourishing,
Healing oxygen to every part of your body And exhale Now breathe in light air And let that light air spread throughout your entire body And when you exhale,
The lightness remains With each breath your body is becoming lighter and lighter,
Almost as if you're floating Now breathe in heavy air and let it spread through your entire body And feel yourself sinking comfortably And when you exhale,
The heaviness remains With each breath your body is becoming more and more comfortably heavy and relaxed Breathing in more heavy air So that you're sinking and floating and drifting deeper and deeper Feeling calm and peaceful Feeling the pull of gravity all over Visualize and feel yourself being drawn comfortably down As if you're lying on a warm sandy beach and you're sinking easily and comfortably into the sand Feel the heaviness in your arms And repeat to yourself,
My arms are very heavy And as you do so,
Feel your arms becoming even heavier Now feel the heaviness on your back and shoulders,
Hips,
Thighs,
Calves and feet Your whole body is very heavy and very relaxed Now with your awareness on your chest,
Repeat to yourself My heartbeat is calm and even My breathing is deep and clear And now with your awareness on your stomach,
Visualize and feel warmth over your whole abdomen And repeat to yourself,
My stomach is relaxed and warm And now say to yourself,
I feel warm and relaxed and calm And now as I count backwards from ten to one Allow yourself to float and drift and sink into a deeper and deeper state of relaxation Now picturing and feeling the numbers as I count And when you get to one,
Your body will feel so relaxed And you'll feel even more drowsy Ten Nine Eight Seven Deeper and deeper now Six Five Four Easily and naturally Three Two One Now drift and sink into a deep healing sleep From which you will awaken Refreshed Rejuvenated And energized To start your new day When you get to one,
Your body will feel so relaxed And you'll feel even more drowsy Ten Nine Eight Seven Eight Nine Eight Nine Eight Nine Eight Nine Nine Eight Nine Eight Nine Eight Nine Eight Nine Eight Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine Nine
