your clothing and get comfortable.
the muscles in your toes. Hold for a count of 10.
Relax and enjoy the sensation of release from
the muscles in your feet. Hold for a count of 10.
slowly up through your body- legs, abdomen, back,
neck, face- contracting and relaxing muscles as
deeply and slowly.
a comfortable position. Minimally tighten your
right fist so that you feel only the smallest
amount of tension. Hold it at this level. Be sure
you continue to breathe... Now let go and relax...
Observe the difference in feelings between the
right and left arm and fist.
minimally tighten your left fist. Hold at this
level so that you just feel the tightening... Let
go and relax. Let the relaxation spread through
the arms and the rest of the body.
tighten ever so slightly the following parts of
(Each time tighten only to the point at which you
can observe tension, where you can observe
tension, where you become conscious of or can
"feel" the tension. Hold the tensions
at that level, and be sure you tighten only the
intended muscle while the rest of the body stays
quiet and relaxed. Be sure you continue to
breathe. Each time you let go, let those parts
relax further and further.) Tighten ever so
slightly your scalp... let go and relax... Let
the face become smooth and soft... Let the eyes
sink into their sockets... Now slightly tighten
the throat and neck. Hold it... Let go and relax.
continuing to breathe, minimally tighten the
triceps. Be sure the neck eyes and tongue are
relaxed... Let go.
your shoulders to your ears minimally. Be sure
the neck stays loose. Observe how the shoulders
feel different from the rest of the body... Let
go and relax. Feel the relaxation sinking through
the body... Minimally tighten the stomach. Keep
breathing... Let go and relax. Minimally tighten
the buttocks... Let go and relax. Minimally
tighten the feet, calves, and thighs... Let go
and relax. Let yourself reach an even deeper
level of relaxation, a calmness and serenity.
minimally tense every muscle in your body so that
you just feel the minimum tension... jaws... eyes...
shoulders... arms... chest... back... legs...
stomach... Be sure you keep breathing. Feel the
minimum tension in every part... Let your whole
body relax. Feel a wave of calmness as you stop
with your eyes closed, take a deep breath and
hold it. Note all the minimum tensions... Exhale
and feel the relaxation and calmness developing...
Note the feeling of heaviness.