Hello and thank you for joining me.
I just wanted to spend a little bit of time with you,
Introducing you to a really simple and effective technique to help your breathing become calm and to help you feel more relaxed.
It's based on the technique of Benson's relaxation and is something that you can incorporate into all areas of life,
Helping you to feel calm in the day and also to perhaps help you to settle off into a restful sleep in the evening.
As you listen to this relaxation practice,
I'd like you to find a position that's comfortable for you,
Whether that's sitting down in a comfortable and supported position or whether it's lying down.
However you feel most comfortable and making sure that you are as comfortable as you can be on the surface you are resting on.
If you would like to have some music playing in the background,
Then please do so.
If you would like to,
You can gently close your eyes or you can just look down at the floor and rest your eyes that way instead.
When you are ready,
Just take those few moments to make yourself as comfortable as you can be.
If you can,
If you're sitting down,
Make sure that your back and your head are comfortable and supported.
Make sure that your hands and arms are loose,
Resting either by your side or on your lap.
Make sure that you're not clasping your hands or clenching your fists and have your legs and feet loose in front of you,
Making sure they're not crossed.
And if you're lying down,
Just letting your feet turn outwards a little to relax the muscles on the inside of your legs.
If you choose to do so,
You can close your eyes now and just spend a few moments becoming aware of your breathing.
Not trying to change your breathing in any way,
Simply noticing it.
Be aware of your breathing.
Perhaps noticing the gentle rise and fall of your chest or stomach.
Perhaps noticing how the air is flowing gently and easily in and out of your lungs.
Becoming aware of your body,
Loosening and relaxing a little bit more each time you breathe out.
Each time you breathe out,
Your body loosens and relaxes a little bit more.
I'd like you to think now about a relaxing word.
Just think of one word that you can associate with feeling relaxed.
This word could be something like peace or calm or sunshine or even relax itself.
Just think of one word that makes you think about being relaxed.
And I would like you to say that word silently to yourself each time you breathe out.
Each time you breathe out,
Say your relaxing word in your mind.
And just continue to do this for the next few moments,
Allowing your body to loosen and relax a little more each time you breathe out.
And each time you breathe out,
Saying your relaxing word to yourself in your mind.
And just be aware of the sense of relaxation that doing this brings to you.
So slowly now,
You can begin to allow yourself to come to and start to take in the sounds around you.
Take in a deep breath and breathe out,
Beginning to become aware of where you are and how you feel.
Slowly move your fingers and toes.
Have a gentle stretch.
And in your own time,
Setting up nice and slowly.
Well done.
