Close your eyes gently and focus attention on your breath. Take a breath through your nose and feel it enter deeply into your abdomen. Then let go and feel the air ease out on its own. As you are ready, take another breath deeply into your abdomen. Feel your abdomen rise slowly as the air flows in. Let it out through your nostrils or lips. Feel the gentle pressure of your breath as it moves through your nose. Each breath flows in through your nose and deeply into your abdomen. Cool as it moves through your nose. Calming as it fills your abdomen and chest. Each breath out leaves you more and more relaxed. No effort is needed for your breath to flow out. Just let go. Let your chest and shoulders relax heavily.
Imagine with your next breath that clean, white air is coming inwards. Feel it pour deeply into your abdomen. As each breath leaves, your chest, shoulders, and face relax deeply.
While the rest of your body remains relaxed, clench your right fist tightly. Tighter and tighter . . . Now relax your hand completely. Notice the difference between your hand clenched tightly and your hand fully relaxed. The difference between a tight muscle and a loose one. You may notice a pleasant sort of warmth that occurs when your muscle relaxes. Now let your hand and arm relax even more. As if your hand and arm is becoming heavier and heavier. Let your arms sink into your lap as you let go of the last bit of muscular tension.
Now clench your left hand tightly. Tighter and tighter . . . Then relax your hand completely. Relax and enjoy the feeling of looseness that enters your left arm. The warmth and heaviness that occurs as your arm becomes more and more relaxed. Again, give yourself a few moments to feel the difference between tension and relaxation.
Now bend your elbows and tense the muscles in your upper arms. As you tense these muscles, feel the tautness. Then relax your arms completely. Let your arms rest again on your lap. Feel the difference as your arms lose the tension and relax your arms completely. Let them sink heavily into your lap.
Now turn your attention to your forehead. Wrinkle up your forehead as tightly as you can . . . Now relax your entire forehead and scalp. This may feel as though the muscles of your head and scalp will fall off of your head. Imagine your entire scalp and forehead is smooth, relaxed, and heavy . . . Now frown. Notice the strain spreading throughout your forehead. Notice the tension and the tightness that results. And then let go. Relax your brow. Allow it to become smooth again. Feel the difference between a tense and relaxed forehead.
Now clench your teeth together, and notice the tension throughout your jaw. Then relax your jaw. As your jaw relaxes, your teeth will begin to part. Let your lower jaw fall loosely, as all of the muscles on your scalp, forehead, face and jaw loosens and relaxes. Feel the difference between tension and relaxation in your jaw. Notice how it feels for your jaw, lips and tongue to relax fully.
Now shrug your shoulders. Keep the tension in your shoulders a your shoulders hunch upwards . . . Then relax fully. Loosen and drop your shoulders fully. Feel the heaviness and warmth spreading through you neck, throat and shoulders. Full relaxation. Deeper and deeper, feel how loose and easy your neck feels balanced on your shoulders.
Now give your entire body a chance to relax. Feel the comfort and the pleasant heaviness. Enjoy a few breaths that flow smoothly and deeply into your abdomen. Continue breathing deeply for a few seconds. Continue to relax. Let your breath come freely and gently. Now, tighten your stomach and hold it for a few moments. Notice the tension. Then relax your stomach fully. Feel the cool air of your breath flow deeply into your lower abdomen. Feel the complete sense of relaxation as the airflows back out of your chest.
Now concentrate on your back. Arch it very slightly, without straining. Then relax your back. Notice the contrast between tension and the looseness that remains. Experience what it is like for your back and body to relax fully. Now curl your toes downward and tense your calves. Study the tension carefully for a moment or two. Then relax your legs fully. Enjoy the warmth and heaviness that enters your legs as the tension flows out. Now bend your foot upwards, creating tension in your shins . . . And relax again fully. Enjoy the heaviness that spreads throughout your legs. As if they are sinking more and more heavily to the floor. As if only the floor keeps your heavy legs from sinking downwards further.
Feel the heaviness and relaxation that is present throughout your body. You can enjoy the feeling of being deeply relaxed. Peaceful. Calm. Enjoy this state for a few moments.
Once you find yourself in a more relaxed state, imagine yourself in a place where you feel peaceful, calm, and relaxed.
Everybody can imagine a place where they feel safe and secure. It may be indoors or outdoors. It may be a place where you have been in the past or a place you have never really seen. Imagine this comfortable place as your haven, your retreat. You may find yourself on a beach, watching the ocean. Or in a valley, looking at a tall mountain with snow at the top. Wherever you find yourself, imagine sitting in soft and comfortably easy chair.
As you sit comfortably in your chair, you can calmly look around at your surroundings. Maybe there is a warm sun shining down on you. You may feel the warmth on your face. Or your place may have a pleasant smell that flows into your nose with your breath. Take a breath deeply into your abdomen as you let the peace and tranquillity of your special place spread throughout your entire body. Enjoy your place for a while. Let it nourish and relax you for a few minutes.