And lie comfortably.
Take a big deep breath in,
And as you release it,
Close your eyes.
Feel all the tension draining away.
Feel all the tension leaving your body.
Let your breath find its own deep,
Natural rhythm.
Now you are going to shift your focus to different parts of your body to create as much tension as you can before releasing it.
Exaggerate the movements as much as you can to feel as deeply into each of the parts of your body as you can,
Being aware of how you're holding the tension and how it feels in your body.
Feel the relief in letting it go and feeling your body relax into its calm and natural state.
To start,
Scrunch your feet up as tightly as you can.
Feel your toes deeply curled under your feet.
It's okay if you feel your face scrunching up at the same time.
Now hold this tension for the count of 10.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Nine,
10,
And now release it.
Feel all of that tension drifting away through the soles of your feet,
Through your toes.
You can gently move your feet and your toes and feel the difference.
Now I want you to move up to your calves.
Tense them as tightly as you can.
Feel the tension in your ankles and knees as well.
Hold your feet as tight as you can.
Feel the tension in your ankles and knees as well.
Hold that tension there again for the count of 10.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10.
And now release it.
Moving up to your thighs and buttocks.
Clench your thighs and buttocks as tightly as you can.
And when you think you can't clench it anymore,
I want you to see if you can clench even harder.
Hold it there for the count of 10.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10.
And now release.
Now become aware of your stomach and your lower back.
Focus on tightening your pelvic floor and clenching your stomach muscles.
Hold this tension for 10 seconds.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10.
And now release it.
Your whole body is now starting to feel heavy and deeply relaxed.
Ball your hands into fists and squeeze them as tightly as you can.
Tense your lower arms and upper arms and then tense them a little bit more.
Hold this for the count of 10.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10.
And now release.
Feel how heavy and relaxed your arms and hands are.
Focus now on your shoulders.
This is where you carry the weight of the world.
Today,
You are going to release all of that pressure and tension and feel free of all of your cares and worries.
I want you to tighten and lift your neck muscles as close to your ears as you possibly can.
Your shoulders are leaning right into your neck.
Create as much tension here as you possibly can.
Now hold it for the count of 10.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10.
And now let your shoulders fall and feel the deep relaxation of just letting it all go.
Now I want you to move to your face.
Crunch your face up as tightly as you can.
Feel your brow tightening.
Close your eyes as hard as you can and feel your jaw tense.
Feel the tension all over your scalp and hold it there for 10 seconds.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10.
And now release.
Your whole body is now heavy and completely relaxed.
If there is any tension anywhere in your body,
I want you to become aware of it and to breathe deeply into that space.
Focus now on breathing in slowly and deeply through your nose and releasing slowly and gently through your mouth.
Now I would like you to listen to the words I'm going to say to you.
I want you to follow my words only and focus on what I am saying.
Keep breathing deeply and comfortably,
But I want you to focus on the words and be aware of the pictures in your mind.
Allow yourself to feel the positive emotions of what I am saying.
I want you to know that every word I say is the truth.
Focus on being deeply relaxed and repeat these words in your mind.
I feel calm.
I feel relaxed.
I feel confident.
I feel a great sense of ease.
My mind is clear.
I can do anything I set my mind to.
Success is a state of mind.
My state of mind is a successful state of mind.
I speak with confidence.
I listen.
I respond with confidence.
I give myself time to respond.
I believe in myself.
I know my value.
I am valuable.
I know my worth.
I am worthy.
I deserve success.
I am successful.
I succeed at anything I put my mind to.
I can feel successful right now.
I am successful right now.
I allow myself to feel calm and confident.
I think calm and positive thoughts.
I am calm.
I am relaxed.
I am confident.
It all feels very easy.
I allow for it to be easy.
Now stay here in this space of feeling deeply calm and relaxed.
You are calm.
You are confident.
You are completely supported in all ways.
Know that you can do anything you set your mind to.
Within you is a power and a force that is greater than your mind.
Allow this power and this force to help you feel calm,
Confident and successful.
Now I want you to slowly bring your awareness back to your breath and into your body.
You are an amazing and incredible human being.
And today you are going to do amazing things.
Now open your eyes and go take on the world.
You are the most beautiful human being.
You are the most beautiful human being.
You are the most beautiful human being.
You are the most beautiful human being.
You are the most beautiful human being.
You are the most beautiful human being.
You are the most beautiful human being.
You are the most beautiful human being.
