Settle yourself comfortably into your chair, your mind will concentrate on my words. You?ll find yourself relaxing as you read each word one by one. We begin by focusing on your breathing. You will find yourself relaxing and concentrating more and more on letting go. As you become more and more aware of your breath, you'll notice how naturally tension simply flows out of your body. Take a deep breath in ... now hold it ... just a bit longer ... and now release it. Notice how relaxing it is to let your breath out. Another deep, deep breath ... filling your lungs completely ... hold it ... hold it ... now slowly release ... feeling the tension flowing out. Each breath more relaxing. Feel relaxation flowing in with each breath in ... tension flowing out with each breath out ... relaxation in ... tension out ... relaxation in ... tension out.
Notice now, how much more relaxed you are already. Now slowly take a breath in through your nose, and follow the stream of air inward. Feel the air flowing though your nasal passages. It becomes warmer and helps you to relax as it flows downward, through your throat, into the upper portions of your lungs. The air continues to stream downwards, filling your chest, pushing your ribs outward, expanding the cavity above your stomach. Draw the breath down until your lungs are completely full ... and hold ... and hold ... and hold ... now releasing slowly through your mouth. The stale air flows outward, upward so easily and naturally, taking all tension with it. Feel how warm the air is as it flows over your tongue and lips. Feel how much more relaxed you are.
As you learn to focus on your breathing, it becomes easier and easier to relax. It's natural to relax more and more as you focus on your breathing. My words will help guide you in learning to relax. Simply follow my words, noticing the natural gentle flow of air in and out as you focus on your breathing, and feel yourself relaxing more and more. Enjoy the feeling of continuing to relax ... relaxing deeply ... as you focus on your breathing.
Let's take another deep breath now ... focusing on it flowing in ... filling your lungs ... so relaxing ... holding it ... and now slowly releasing ... letting go ... relaxing more deeply. Good. The more you focus on your breathing, the more deeply you'll be able to relax. You'll find it very, very enjoyable to focus on your breathing, and to relax even more deeply. Each breath relaxes you ... more. Relaxes you ... deeply. Each breath more and more relaxed as you listen to my voice. Breathe ... and relax ... breathe ... and relax ... each breath ... more relaxing. Focus on your breathing, and feel yourself relax even more ... deeply relaxed.
Now, let's turn our attention to your body. Continue to follow my words, as I help you to deepen your relaxation. As you do, you'll feel your body let go, and enjoy the deep relaxation as it does. Let's begin with your toes. Curl your toes up, and tense them. Tighten the muscles, and become aware of the sensations. Hold that tension ... even tighter. Now release ... and relax. Release ... and relax. Feel your toes relax. Feel the tension flow out of them, leaving them loose and relaxed.
Tighten your legs now by pulling your calves up against your thighs, and bringing your heels as close to your buttocks as you can manage. A bit tighter now. And hold it. Feel the tension. Tighter. Hold it. Now release ... and relax. Release ... and relax. Feel the muscles in your legs become relaxed ... very relaxed. Feel the sensations as all the muscles let go.
Tighten your buttocks now, pulling them upward. Push them upward as far as you can, and feel how tight and tense the muscles are. Now release ... and relax. Release ... and relax. So soothing as all muscles let go, becoming deeply, deeply relaxed.
Now your stomach. Tighten the muscles. Pull your stomach in, and tighten it. Feel how the muscles want to relax. Hold them tight. Hold it. Now release ... and relax. Release ... and relax. Your muscles become so limp, loose, relaxed. It's so wonderful to feel your body let go.
Your chest now. Take in a breath and hold it. As you do, pull your shoulders inward, and use the muscles of your chest to push your breastbone towards your back. Tight. Tense. Hold it. Now release ... and relax. Release ... and relax. Warm soothing breaths now. Tension flows out so easily, so naturally. Each muscle is left feeling wonderfully relaxed.
Tighten your jaw as tight as possible and strain your head upward as far as possible. Feel the tension in your neck. Become aware of all the places in your neck that feel tense. A bit tighter. Now release ... and relax. Release ... and relax. The muscles in your neck become heavy, limp, relaxed. So wonderful to feel that heavy relaxation.
Form both hands into fists now, and strain outward with them as far as possible ... as far as you can reach. Stretch. Hold it. Feel the arms start to tremble. Now release ... and relax. Release ... and relax. Your arms are heavy and relaxed. Notice how delightful it is to feel your body let go.
Now purse your lips, and scrunch up your face. Feel how tight and tense your lips, your mouth, your cheeks are. Tighten. Now release ... and relax. Release ... and relax. Your face becomes smooth ... beautifully relaxed.
Your eyes remain transfixed, absorbing my words. Your mind feels so relaxed, so loose, so pleasant. Feel your mind clear and relaxed . It's so lovely to feel completely relaxed. It is so easy just to let go and feel the warmth of relaxation envelope you. Not wanting to think. Too relaxed to worry. Too relaxed to fight. Completely relaxed. Enjoying that sensation. Heavy ... floating ... relaxed ... deeply relaxed ... completely relaxed.
Your whole body is completely relaxed now. All the muscles are limp and heavy. There's no need to move. Your body's at rest, at peace, deeply and completely relaxed. Each time you follow my words feel your body let go, your relaxation will deepen. So pleasant and natural to follow my voice, and relax completely. So wonderful to respond to my voice, and feel your body let go.
Spend a bit of time now enjoying the feeling of deep relaxation. You've enjoyed my words; enjoying following my words. Now spend a few quiet minutes becoming even more aware of how deeply, deeply relaxed you are, how much you love that feeling, and how much you want to return to this place of deep relaxation each time you follow my words.
You will find that you must go back and read this over and over as you relax more and more. The more you read, the more you will relax. The more you feel at peace. The more your mind clears. The more you read the more your mind will absorb the words. Your soul will absorb the commands. Your body will crave the relaxation. Your mind will crave the loss of stress. When you have finally allowed yourself to relax, when you have finally let go of your stress, you may go on. If the stress still exists, you must go back and read my words again until you relax. You must relax until you can go further. You need to let your mind just totally relax, letting the stress drain away.
On the count of three you
will awaken remembering everything.
One
Realizing your going to awaken
Two
Your mind and body waking up now
And
Three!