Find yourself a quiet place to sit or to lie down.
Turn off your phone.
Dim the lights.
This is your time,
A time for total relaxation and restoration.
Take a moment to make sure that you are warm and that you are comfortable.
Now close your eyes.
Take a long,
Slow,
Deep breath in.
Hold it for a moment and then slowly exhale.
Allow any tension to melt away as you gradually relax more and more deeply with each breath.
Take another long,
Slow,
Deep breath in.
Hold it and then exhale.
Empty your lungs completely with your out breath.
Take a third deep breath in.
Take your time.
Hold it for a moment.
And then let it go.
You can already feel yourself drifting off into a state of deep relaxation.
Continue to breathe slowly and gently as you bring your awareness to the top of your head.
Just sense or imagine a feeling of relaxation beginning to spread down from the top of your head.
Feel the muscles in your forehead and temples relax.
Allow your eye muscles to release.
And let your cheeks and jaws soften and let go of all tension.
Now let this peaceful feeling flow down into your neck.
Feel it loosening every muscle and every fiber.
With each breath you take,
This relaxing feeling becomes deeper and warmer.
It works its way deep into the muscles in your shoulders,
Soothing them,
Releasing them.
This peaceful feeling flows down from your shoulders and into your arms.
It loosens the muscles in your upper arms,
Your forearms,
Your hands.
And let your body relax.
It loosens the muscles in your upper arms,
Your forearms,
Your hands.
Relaxing and soothing all the way to the tips of your fingers.
As your body relaxes,
Your mind relaxes and your thoughts seem to become lighter.
You are slipping further and further into a dreamlike state of stillness,
Relaxation,
And restoration.
Now bring your awareness to your chest and your belly.
Feel how this area of your body gently rises and falls as you breathe.
A peaceful sensation flows throughout this area of your body,
Soothing every muscle and relaxing every organ.
You can feel it releasing every last molecule of tension.
Turn your attention to your upper back and feel this relaxing sensation flow all the way down your spine.
As it gradually works its way down your body,
Feel every muscle in your back relax and unwind.
Feel that your entire upper body has become loose and relaxed.
Sink into this serene sensation.
Relax more and more deeply with each breath.
Now feel your hips relax as the peaceful feeling starts to work its way through your lower body.
Relax the backs of your thighs,
Your glutes,
The front of your thighs.
Feel all these large strong muscle groups becoming looser and more relaxed with each passing moment.
Now let that relaxation flow down through your knees and into your calves.
Your ankles relax and now your feet.
Allow your entire lower body to relax completely and allow any remaining tension from anywhere in your body to flow out through the tips of your toes.
You are comfortable.
You are peaceful.
You are relaxed.
And your body is healing itself.
Modo.
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Now very slowly just begin to bring yourself back.
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