Heartfulness guided relaxation.
Find a comfortable position.
Close your eyes.
Allow your breath to be normal and calm.
Relax.
Let's begin with the toes.
Bring your attention to your toes.
And begin to feel your toes relaxing.
Your toes now feel more relaxed than they have ever felt before.
Now feel your feet and let them deeply relax.
Feel your ankles.
All tension is leaving your ankles.
Relax.
Breathe in and let go.
And then move to your lower legs.
Feel them relax now too.
Breathe in gently and relax.
Move to the upper legs.
The upper legs feel totally relaxed.
Now the whole legs feel relaxed.
From the top of your legs to the tip of your toes,
Feeling relaxed.
Breathe in and let go.
Bring your attention to your buttocks and hips.
Release any tension you may be holding there.
Relax.
Breathe in and let go.
Move your attention to your abdomen.
Feel your abdomen muscles begin to relax and let go.
Breathe in and let go.
Relax.
Moving up into the chest,
Breathe in and let go.
The entire chest area is relaxing now.
Bring your attention to your back,
Beginning with your lower back.
Breathe calmly,
Slowly.
Relax and let go of all tension in your lower back.
Moving on to the upper back,
Release any tension you hold there and just relax.
Your back area is now completely relaxed.
Then draw your attention to your fingertips.
Relax your fingertips.
Relax your hands.
Your lower arms are relaxed.
The upper arms are feeling deeply relaxed now.
Breathe in and let go.
And now relax the shoulders.
The shoulders are relaxing and melting away.
Begin to relax the neck.
Release any tightness in the neck muscles.
Relax.
Breathe calmly,
Releasing all tension from your neck.
Move your attention to your face.
Relax.
Your jaws begin to relax.
The lips are relaxed.
Eyes are closed,
Very gently and very softly.
Relax.
Now move up into your mind,
Feeling deeply relaxed inside.
Breathing calmly.
Allow your mind to relax.
Now move your attention towards your heart.
Relax into your heart.
And now just remain there.
Feeling deeply relaxed in your heart.
Stay there for a while.
Now slowly bring your attention back to the present moment.
Wriggle your toes.
And slowly,
Gently open your eyes.
