Guided,
Complete relaxation.
Lie on your back and gently close your eyes.
Keep your arms at your sides,
Palms facing up.
Your head,
Your neck and your spine aligned and straight.
Keep your feet slightly apart.
Allow your attention to move through your head and face.
Including the top of your head,
Forehead,
Eyebrows,
Eyes,
Cheekbones and nostrils.
Now be aware of the breath at the nostrils for several breaths.
Observe the breath,
Moving in and out.
Four or five breaths.
See if you can feel the breath at the nostrils.
In and out.
Now relax the mouth,
The jaw and the chin.
And then scan the neck and the throat,
The shoulders,
The arms,
The elbows.
Wrists,
Hands,
Fingers and fingertips.
Feel as though you are inhaling from the tips of the fingers up to the shoulders.
And then exhaling back to the fingertips.
Do this several times.
Inhaling from the fingertips up to the shoulders.
And exhaling down to the fingertips.
Inhaling up and exhaling down.
One more time.
Inhaling up and exhaling down.
Then move your attention from the fingers back through the hands,
The wrists,
The lower arms,
The upper arms,
Shoulders,
The upper back and the chest.
Concentrate at the centre of the chest.
Exhaling and inhaling completely.
Breathing in and out several times.
In and out at the chest.
Feel your lungs filling with air.
Feel your body moving as you breathe.
Keep your awareness at the chest.
And out.
And now be aware of the stomach,
Abdomen,
Lower back,
Hips,
Thighs,
Knees,
Calves,
Ankles,
Feet and toes.
Exhale as if your whole body is exhaling.
And inhale as if your whole body is inhaling.
As you exhale,
Let go of all tension,
Worries and anxieties.
Inhale as if you're inhaling new energy as well as a sense of peace and relaxation.
Exhaling tension.
Inhaling relaxation.
Exhaling all your worries and tension.
Inhaling peace and relaxation.
Continue for a few breaths.
Exhaling tension.
And inhaling relaxation.
Then slowly move your attention from your toes to your feet,
Ankles,
Calves,
Thighs,
Knees,
Hips,
Lower back,
Abdomen,
Stomach and chest.
Again concentrate at the center of your chest and exhale and inhale completely several times.
Feel the breath moving in and out of your body.
In and out.
Keep your attention at the center of your chest.
A few more breaths.
Concentrate at the center of the chest.
Exhale and inhale.
Now scan the upper back,
Shoulders,
Upper arms,
Lower arms,
Wrists,
Hands,
Fingers and fingertips.
Feel as though you're inhaling from the fingertips up to the shoulders.
And then exhaling all the way back down to the fingertips.
Inhaling through the fingertips up to the shoulders.
And exhaling all the way back down to the fingertips.
Do this several times.
Inhaling up and exhaling down.
Then move your attention from the fingers back through the hands,
The wrists,
The upper arms,
The shoulders,
The neck,
To the throat,
The chin,
The jaw,
The mouth and the nostrils.
Be aware of the breath at the nostrils for several breaths.
Feel the breath at the nostrils moving in and out.
Now move your attention to your cheekbones,
In your eyebrows,
Your forehead and the top of your head.
And now for about a minute allow your attention to be aware of the smooth,
Slow,
Serene flow of your breath.
Let your mind make a gentle,
Conscious effort to guide the breath so that it is smooth,
Calm,
Deep and without any noise or jerkiness.
And just let go.
