Welcome to this autogenic relaxation.

In this exercise, I'll be guiding you to put your attention on various parts of your body.

Then I'll say a phrase and you can repeat it mentally afterwards.

We'll be doing this two times for each location on your body.

You can just be very easy about this.

We don't need to repeat things clearly and precisely.

It can be just a vague idea of what I've said.

As you relax and your body starts to move towards sleep, you may miss some of the phrases

altogether.

That's fine.

Now let's begin.

Take a minute to get comfortable in your bed.

I'll bring your attention to your body.

Let your whole body be in your awareness.

As we do this exercise, thoughts will be coming and going.

That's fine.

Just favor the awareness of your body.

If your mind wanders off, just bring it back to the exercise.

Now bring your attention to your feet.

Put your attention on the souls of your feet.

Let the souls of your feet soften, open.

Let all your concerns and all your attention drain out through the souls of your feet.

...