Take a moment to prepare yourself now for some relaxation.
Find a quiet place where you won't be disturbed for the next 10 minutes or so.
And when you're ready,
Settle into a comfortable position,
Either seated or lying down.
Let your arms come to rest,
Either alongside your body or you may also choose to rest your hands on your ribs or stomach or on your lap if you're seated.
Begin with a nice slow,
Deep breath in.
And as you exhale,
Close your eyes and begin to relax.
Take this moment and give yourself permission to let go.
To let go of tension,
To let go of busy thoughts,
Worries,
Concerns,
While offering your body,
Mind and spirit respite from the demands and busyness of your day for just a little while.
And as you begin to let go,
Allow your body to soften.
Surrender the weight of your body as much as you can into the surface below.
Just let go,
Release,
Relax.
I will be guiding you to take a few slow,
Deep breaths and on the inhalation,
You'll breathe in through your nose,
Bringing the breath down deep into the belly while keeping your neck and shoulders soft and relaxed.
And then as you exhale,
Using the releasing motion as the breath moves out of your lungs to let your body sink into the surface below.
Let go of muscle tension as much as you can with each breath out.
So very slowly and very gently,
While keeping your neck and shoulders soft,
Begin to take a slow,
Deep breath in.
Hold briefly and now breathe out.
Allow your chest and belly to soften and allow the muscles in your back to melt down.
Again,
With nice soft shoulders,
Take a slow,
Deep breath in.
Hold and release.
Relax and let go.
Let your body sink down.
Let your muscles soften and melt.
And one last time now,
Take a slow,
Deep breath in all the way down into your belly.
Hold and as you breathe out,
Relax,
Release,
Unwind,
And let your whole body come to rest.
Release the muscles in your face.
Smooth out any lines of tension in your forehead and in your brow.
Relax your eyes.
Unclench your jaw.
Soften your neck.
Let your shoulders drop and ease back.
Allow your chest to open.
As you continue to relax,
A gentle softening begins to spread down your back and spine,
Dissolving any stiffness and tension in your upper,
Middle,
And lower back.
Relax,
Release,
Unwind.
Allow any remaining tension in your head,
Neck,
And shoulders to drain down into your arms,
Into your hands,
And out through your fingertips.
Your head,
Neck,
And shoulders,
Arms,
And hands are completely relaxed.
Allow any remaining tension in the muscles of your back to flow down into your hips,
Down your legs,
Into your feet,
And out through your toes.
Your back,
Hips,
Legs,
And feet are completely relaxed.
Feel your whole body give way to this pleasant feeling of letting go.
Feeling warm and heavy,
Peaceful and relaxed.
Take some time now to enjoy this feeling of peace and comfort for a few moments longer.
Relax,
Release,
Unwind.
Become aware of the sensation of your body as it lies on the surface that you're resting on.
Feel the places of pressure beneath you.
Becoming more and more aware of your body.
More and more aware of the sounds around you.
Take a slow,
Deep breath in.
And as you exhale,
Open your eyes,
You feel refreshed,
Alert,
Relaxed.
