Relaxation.
The practice of relaxation may be done at the end of your exercise session or any time that it will aid you in stress management.
It is most important that you begin by establishing a comfortable position and that you stay warm.
Settle yourself into position and rest your arms palms up.
Close your eyes,
Focusing your attention inward.
Take a few deep and cleansing breaths.
And let's begin by focusing on your feet.
Wiggle your toes and bend your ankles.
Let your feet rest limp and heavy.
Feel the warm flow of relaxation moving up through your ankles,
Into your calves,
Through the front of your legs,
The back of your legs,
Your knees,
Thighs and hips.
Let all the muscles of your legs completely relax.
Now focus on your buttocks and low back.
Let all the tension go.
Feel the warm flow of relaxation moving up through your low back,
To the middle of your back and into your upper back.
With each breath you take you are becoming more and more relaxed.
Now think about your abdomen.
Let the tension go.
Your breath is flowing gently in and out of your body.
Focus on your chest,
Your throat and neck.
Feel the warm flow of relaxation melting the stress away.
Now focus on your hands.
Wiggle your fingers,
Flex your wrists and then let them go limp,
Resting your palms up.
Feel the warm flow of relaxation moving up through your hands,
Into your arms and shoulders.
Picture all of the tension melting away.
With each breath you take you are becoming more and more relaxed.
As you continue breathing deeply,
See all the tension flowing out.
Now focus on your face,
Letting all the little muscles go,
Feeling them become smooth and relaxed.
Drop your jaw,
Parting your lips and teeth.
Focus on your scalp and imagine warm soothing liquid melting down your entire body.
If you are aware of any remaining tension,
Let your mind and breath go to this area and relax the tension.
Let your breath flow in and out.
Allow your mind to form the following words.
Calm,
Safe,
Warm,
Comfortable,
Protected.
Again mentally repeat.
Calm,
Safe,
Warm,
Comfortable,
Protected.
In this state of mind and body relaxation you are in touch with the healthy resources within you and you may direct healthy changes and benefits in your daily living.
You've given yourself the gift of relaxation.
You will arise and feel renewed and refreshed.
When you are ready,
Gently stretch and wiggle.
Open your eyes and bring yourself slowly out of this healthy state of relaxation into feeling alert,
Refreshed and renewed.
