Just allowing yourself to get comfortable on the surface you're lying on or sitting on.
Feeling where the surface meets all the different parts of your body.
Now as you feel the support of this surface just bringing your attention to your breath.
Breathing in and breathing out.
Experiencing all the places your breath meets the different parts of your body.
And with each breath your body becomes more and more relaxed.
The more relaxed your body becomes the more relaxed your mind becomes.
And the more your mind relaxes the more your body relaxes.
Now just sensing,
Feeling,
Or imagining that there is complete relaxation fully surrounding you.
Now on your next breath just breathing in this sense of relaxation into your head and face.
Feeling any tension release from around your eyes,
Your cheeks,
Your jaw,
And all the muscles in your face.
Bringing this relaxation to your neck.
Feeling as your neck relaxes.
This relaxation seeps into your shoulders.
Any tension falling away.
Just feeling this relaxation arrive in your arms,
Flowing down to your wrists and your hands.
You may even feel your fingers tingle a small bit or you may not.
Follow this relaxation down your chest,
Flowing into your stomach,
Your abdomen.
Follow this relaxation all the way down your spine,
Vertebra by vertebra,
As it travels down your back.
Your buttocks relax and your genitals relax.
Seeing this relaxation arrive in your thighs,
Following it as the relaxation flows into your knees and ankles down into your feet.
You may even feel your toes tingle a small bit or you may not.
Just continuing to breathe in and breathe out as your body relaxes deeper and deeper,
Allowing yourself to rest in this relaxation.
With each breath,
Your body becoming more and more relaxed.
And the more relaxed your body,
The more relaxed your mind.
The more your body relaxes.
And the more your mind relaxes,
The more your body relaxes.
This relaxation is all around you,
Surrounding you,
And completely,
Fully inside every part of your body.
Your muscles and your bones,
Even your organs of reproduction,
Respiration,
Digestion,
And elimination are bathed in this relaxation.
You may even feel that each one of your cells is radiating this relaxation as you breathe in and as you breathe out.
Now I'm going to count from five to one,
Each number bringing you into deeper and deeper relaxation.
And when I reach the number one,
You will be in complete and total relaxation,
Or very close to achieving complete and total relaxation.
Five,
Feeling this relaxation meet all the different parts of your body.
Four,
Allowing this relaxation to synchronize your mind with your body and your body with your mind.
Three,
Just deepening this relaxation inside you as it surrounds you,
Cocooning you and your body in restorative,
Restful peace.
Two,
And now on the next number,
When I reach the number one,
You will have achieved full and complete relaxation,
Or gotten as close as you can to full and complete relaxation.
One,
Now just resting in your body and mind's total relaxation,
Knowing that you can bring this relaxation into every aspect of your life.
You can remain in this state for as long as you like,
Even after this recording completes.
And whenever you're ready to come back into the room or the place you're in,
Just begin to stretch a bit,
Breathing your way back to the surface,
Breathing in and breathing out.
And then whenever you're ready,
Open your eyes.
