Sit or lay down comfortably.
Take a deep breath in and slowly breathe out.
And one more deep breath in and slowly breathe out.
I would like you now to very gently close your eyes and begin to relax.
Every breath you take making you feel more relaxed.
With your eyes still closed begin to bring your attention to your feet.
Noticing how they feel.
Now with the next deep breath in tense the whole of your toes and feet.
Squeezing them together as hard as you can.
And on the out breath letting them fully relax.
Letting go of all the tension.
And slowly up the body to your whole legs.
On the next deep breath in again we are going to tense the muscles as hard as we can.
Breathe in tense.
Breathing out letting them fully relax.
Concentrate now on your tummy.
We are going to breathe really deep in and feel how our tummy goes all the way down.
And then slowly release the breath feeling how our tummy expands.
On your next breath in we are going to tense all the muscles in our back,
Shoulders,
Arms all the way down to our fingertips.
Ready deep breath in tensing all the muscles.
Fabulous and now relax.
Continuing up our body within the next breath squeeze and tense all the muscles in your face including your eyelids.
Breathing in breathe out and relax.
Your body is now so relaxed just like a ragdoll all floppy and you feel as light as a feather.
I would like you now silently in your mind to repeat after me.
I am calm,
Relaxed and peaceful.
I am kind,
Generous and loving.
I am brave.
I am confident and safe.
I am a winner.
I am honest.
I am a great listener.
I am happy.
I am loved.
I am special.
I am me.
Take another big deep breath in and when ready open your eyes.
