Begin by finding a comfortable position sitting down and close your eyes.
Allow your attention to focus only on your body.
If you begin to notice that your mind wanders,
Bring it back to the muscle you're working on.
Take a deep breath through your abdomen.
Hold it for 5 seconds and exhale slowly.
Let's do it together.
Inhale.
1,
2,
3,
4,
5 and exhale slowly.
Again as you breathe,
Notice your stomach rising and your lungs filling with air.
As you exhale,
Imagine the tension in your body being released and flowing out of your body.
And again inhale and exhale.
Feel your whole body already relaxing.
As you go through each step,
Remember to keep breathing.
Now let's begin.
Tighten the muscles in your forehead by raising your eyebrows as high as you can.
Hold it.
1,
2,
3,
4,
5.
And above,
Abruptly release,
Feeling that tension fall away.
Let's pause for a few seconds.
Keep breathing.
And now smile widely,
Feeling your mouth and cheeks tense.
Hold this for 5 seconds.
1,
2,
3,
4,
5 and release.
Appreciating the softness in your face.
Let's pause for a few seconds.
Next tighten your eye muscles by squinting your eyelids tightly shut.
Hold.
1,
2,
3,
4,
5 and release.
Gently pull your head back as if to look at the ceiling.
Hold for 5 seconds and release.
Feeling the tension melting away.
Now feel the weight on your relaxed head and neck sink.
Breathe in and out.
In and out.
Let go of all the stress.
In and out.
Now tightly but without straining,
Clench your fists and build this up until you hold this position for 5 seconds.
1,
2,
3,
4,
5 and release.
Now flex your biceps.
Feel that build up of tension.
You may even visualize how that muscle is tightening.
Hold for 5 seconds and release.
Enjoying the feeling of limpness.
Breathe in and out.
Now tighten your triceps by extending your arm out and locking your elbows.
Hold for 5 seconds and release.
Hold for 5 seconds and release.
Now lift your shoulders up as if they could touch your ears.
Hold for 5 seconds and release.
Breathe in and breathe out as you pause for a few seconds.
Tense your upper back by pulling your shoulders back,
Trying to make your shoulder blades touch,
Hold.
1,
2,
3,
4,
5 and release.
Breathe in and breathe out,
Pausing for a few seconds.
Exhale,
Now tighten your chest by taking a deep breath in.
Hold your breath.
1,
2,
3,
4,
5 and exhale,
Blowing out all the tension.
Now tighten the muscles in your stomach by sucking in.
Hold for 5 seconds.
Breathe in and breathe out.
Feel the limpness in your upper body letting go of the tension and stress.
Hold for 5 seconds and relax.
Hold for 5 seconds and release.
Tense your shoulders up as if they could touch your ears.
Hold for 5 seconds.
1,
2,
3,
4,
5 and release.
Hold for 5 seconds.
1,
2,
3,
4,
5 and relax.
1,
2,
3,
4,
5,
6,
7 and release.
Hold for 5 seconds.
Now imagine a wave of relaxation slowly spreading through your body beginning at your head and going all the way down to your feet.
Feel the weight of your relaxed body.
Breathe in and out.
In and out.
In and out.
In and out.
In and out.
