Welcome.
Intro to relaxation.
This is your time to settle in and let your mind and body begin to focus on the things that make you feel calm and relaxed.
You can relax your body and when worrying thoughts come to you,
You can breathe deeply and let the air push deep into your belly.
Then let go as you breathe out the old air.
Taking a slow deep breath.
These slow deep breaths help you to relax and they help your body feel safe and calm.
Breathing in comfort and breathing in peace,
You can relax your whole body.
Letting go.
Let your body begin to settle into the place where you are sitting or lying down so you can feel supported by the couch or the bed or the chair.
Reminding yourself that for right here and right now,
You can be aware of the sound of the music and the sound of my voice.
Letting any sound that you hear from now on just relax you more.
You can begin to let go of your worries as thoughts come and go.
You can imagine them to be like riding in the sand.
When the waves come and wash away the writing,
So too you can watch your thoughts come and watch them go as you bring your attention back to your breathing,
Allowing it to soothe and relax you.
Place now on your toes,
Imagining every nerve and muscle softening in your toes and feet while a calming warmth flows up to your calves.
Relaxing your knees.
Relaxing your thighs.
Relaxing your legs to feel like they are just melting into the place where you are now resting.
And that river of comfort flows upwards,
Relaxing your belly.
Breathing in and breathing out.
Breathing in and breathing out.
And the warmth now flows up to your chest as you breathe in again,
Imagining with each breath that you are becoming even more relaxed.
Now release your shoulders,
Imagining a heavy load being lifted off so you can feel lighter and freer,
More and more relaxed.
And now your arms become very heavy,
All the way down to your fingertips,
More and more relaxed.
And now allow that feeling of calm and relaxation to soften your face,
Releasing your jaw,
Softening the muscles across your cheeks as you sink deeper and deeper into relaxation.
Imagine now that you are getting ready to take a little vacation where your mind and body can let go and enjoy the moment.
We will begin this vacation by finding a special place that is calming just for you.
It may be a place you know very well or it may be a new place.
But most importantly,
This place lives in your imagination so it's always available to you.
It is always there for you to go to when you need to relax and remember the calming,
Pleasant thoughts that help your body to wind down and relax.
Imagine looking off in the distance and seeing this special place,
Looking down now at your feet,
Watching as they begin to walk forward,
Bringing you closer and closer to this special place.
And once you arrive there,
Notice where you choose to sit or lie down.
Let yourself find just the right place to get comfortable.
Look around now and notice the colors and shapes of this place.
Are you indoors or out in nature?
Who is there with you?
Feel the air,
See the colors and breathe in your favorite smells.
Just take in all that you love about your special place.
I'm going to give you a little while to simply enjoy this special place that you have created in your imagination.
And as you settle in,
You can remind yourself that you can help your mind go to this place of healing where you can let go of your worries,
Where you have found a new ability to relax.
You do have the power to relax your body and mind.
As you do this,
You will have a tool you can use for the rest of your life to strengthen your ability to live with the challenges in your life,
Knowing that you are supported and can cope with these challenges and have new confidence to handle your worries by using this tool each day.
Take a slow deep breath.
Remember that when you remind your body to relax,
It will obey as you breathe deeply using the words calm and relaxed.
Inviting each part of your body to release and relax.
You will be able to cope with new challenges that come into your life with confidence and strength.
You can relax.
Staying with the rhythm of your own breath.
When you are ready to come back,
Know that you can always return to this special place whenever you choose.
Become aware now of the sensation in your toes and fingers.
Remember the sounds in the room and taking all the time you need to come back awake,
Refreshed and at peace.
Namaste.
