This is your time,
A time for total relaxation and inner stillness.
Take a moment to make sure that you are warm enough and that you are comfortable.
You are about to enter into total relaxation.
Find a small spot to gaze at somewhere comfortably in front of you.
Focus on this spot and do not let your eyes turn away.
As you look here,
I am going to ask you to blink your eyes with every number I count.
Starting with the number 10,
As you blink,
Your eyes will start to become heavier,
Sleepier.
10 blink your eyes,
9 blink,
8 blink,
7 blink,
6 blink,
5,
4,
3,
2,
1,
And on 0 gently close your eyes.
As you do,
You will notice a gentle wave of relaxation sweep over you completely.
Take a long,
Slow,
Deep breath in,
Hold it for a moment,
And then slowly exhale.
Inhale again,
Hold it for a moment,
And exhale.
Take another long,
Slow,
Deep breath in,
Expanding your belly.
Hold,
And then exhale,
Emptying your lungs completely with your out breath.
Continue to slowly breathe,
And on your exhales,
Focus on allowing any tension to leave you as you gradually relax more and more deeply with every breath.
You are beginning to drift into a state of deep relaxation.
Continue to breathe slowly and gently,
Feeling your chest and belly gently rise and fall with every relaxing breath.
Take another deep belly breath in,
Take your time,
Hold it at the top,
And then let it go.
Allow tension to leave you as you sink deeper into relaxation.
As you breathe,
Bring your awareness to the top of your head,
And imagine a feeling of relaxation beginning to spread down your body from the top of your scalp.
Let the muscles in your forehead and temples relax as this wave of relaxation moves down.
Allow your eyes to relax.
Let your cheeks and jaw soften,
And as you do,
You can feel the tension dissolve.
Allow this peaceful feeling to flow down into your neck and deep into the muscles in your shoulders,
Soothing them,
Releasing them,
Relaxing them.
And as this wave moves,
Continue to breathe slowly as this relaxation wave travels further down your body.
Notice how this peaceful feeling flows through your arms,
Relaxing and soothing them all the way to the tips of your fingers.
Your fingers are finally able to completely relax as tension leaves them.
They feel heavy and peaceful.
As your body relaxes,
Your mind relaxes further.
This peaceful sensation flows through your chest and your stomach,
Relaxing them,
And you can feel the tension leave.
This area now gently rises and falls with each soothing and relaxing breath,
And take a moment to notice how wonderful it feels for this area to finally feel relaxed and let go of any tension it may have been holding.
Now the relaxation sensation flows all the way down your spine,
Relaxing your back as it moves.
The peaceful feeling flows through your lower body,
Relaxing your buttocks,
The back of your thighs,
The front of your thighs.
Feel all these large,
Strong muscles that do so much for us in the day becoming loose and relaxed and feel the tension dissipating,
Dissolving away as they feel more relaxed.
Soothing feelings flow down through your knees and into your calves,
Relaxing them.
Your ankles relax,
Your feet relax,
Your toes relax.
Continue to breathe softly and slowly,
And notice how your entire body is soft,
Calm and relaxed.
You can feel yourself sinking further into the bed beneath you.
The day's tension has left,
Leaving your peaceful body and mind to relax further and let go.
You are safe,
Sleepy and completely relaxed.
