Begin by finding a comfortable position,
Lying down in your bed,
Where you will not be interrupted.
And as you're lying down comfortably,
Allow your attention to focus on your body.
You might notice your mind wanders.
Just notice it and bring it back to the exercise and the muscle you were working on.
Now take a deep breath all the way to your abdomen.
And then exhale slowly.
Just notice your breathing.
Inhaling and exhaling.
Inhale and exhaling at a steady pace.
Notice your stomach rising and falling with every breath.
And as you exhale,
Imagine the tension in your body being released.
With each breath,
Feel your body relaxing.
Feel the tension flowing out of your body as you exhale.
Remember to keep breathing as we move through the exercise.
First,
Tighten the muscles in your forehead by raising your eyebrows as high as you can.
And hold this position for about 10 seconds.
Now lower your eyebrows and feel the tension fall away from your forehead.
Now move to your face.
Scrunch up your face as tight as you can and hold it.
And now release your face.
Let it fall into its natural position.
Feel the softness in your face as it relaxes.
You are starting to feel warm and relaxed.
Your body is feeling heavy and relaxed.
You are feeling the tension melt away.
Continue to breathe in and out.
And as you exhale,
All the tension is flowing out of your body.
You are letting go of all the stress and all the worries from the day.
Now I want you to move your attention to your fists.
Notice your hands clenching into fists and hold this position.
Now I want you to move your attention to your hands and then clench them into fists.
Clench them tightly without causing any pain and hold this position.
Now release your fists.
Let your hands fall by your sides resting on the bed.
They are feeling warm and heavy and relaxed.
Now turn your attention to your shoulders.
Lift your shoulders up towards your ears.
And hold it there.
And now release your shoulders.
Let them move back to their natural position.
Feel their heaviness as they relax in a comfortable position.
You are feeling sleepy and relaxed.
Now tighten the muscles in your stomach by sucking them in.
Feel the tension.
And now release.
Feel the stress releasing from your body.
Continue to breathe naturally at a steady pace.
Now gently arch your lower back.
And relax.
Feel your back sinking into the bed as your body is starting to feel warm and heavy and relaxed.
Feel your upper body letting go of the tension and the stress.
And relax.
Now turn your attention to your lower body.
Tighten your buttocks and your thighs by clenching them and pressing your knees together.
And hold.
And now release.
Letting them relax and sink into the bed as you feel sleepier and more and more relaxed.
Notice the feeling of relaxation and warmth throughout your body.
Now flex your feet,
Pulling your toes toward you.
Feel the tension in your calves and in your feet.
And now release.
Feel the weight of your legs sinking into the bed.
Your legs and your feet are now feeling warm and heavy.
Scan your body for any last remaining feelings of tension.
Just release the tension as you sink into the bed.
Your eyes are feeling heavy.
You're feeling sleepy.
And a wave of relaxation is spreading through your body.
Beginning at your head and going all the way down to your feet.
Feel the weight of your relaxed body as you release all the tension.
Breathe in and out.
In and out.
As you drift off to sleep.
