Find somewhere quiet to either sit or lie down.
Turn the lights down low.
Shut your eyes.
If you can,
Try not to have your arms or your legs crossed.
And I'm going to take you on a journey.
Start by breathing.
Inhale deeply and exhale.
Count ten breaths.
And with each inhalation,
Feel the light of the air coming into your body.
And with each exhalation,
Feel the stress and tension leaving your body.
Start with the top of your head.
Breathe in.
And breathe out.
And as you breathe out,
Feel the tension leaving the top of your head.
Breathe in.
And feel the tension leaving your face and the back of your head.
Breathe in.
And as you breathe out,
Feel the tension leaving your neck and your shoulders.
And again,
Breathe in.
And as you breathe out,
Feel the tension leaving your upper arms.
Breathe in.
Breathe out.
Feel the tension leaving your lower arms and your hands.
Breathe in.
Feel the tension leaving your chest and your back as you breathe out.
Breathe in.
And as you breathe out,
Feel the tension leaving your tummy and your lower back.
And so you become more and more relaxed.
With all the stress of today,
This evening,
Open your mind as you become more and more relaxed.
Again,
Breathe in deeply.
And as you breathe out,
Feel the tension leaving your upper thighs.
Again,
Breathe in.
Breathe out.
And as you breathe out,
Feel the tension leaving your knees,
The lower part of your legs.
And once more,
Breathe in deeply.
And as you breathe out,
Feel the tension leaving your ankles and your feet.
And by now,
You should be feeling completely relaxed.
Just lay back.
Listen to the music.
Visualize whatever images come to mind with the sounds.
And as you do so,
You feel all the tension,
All the stresses being lifted.
And you feel your body becoming lighter and more and more relaxed.
