Let yourself sink comfortably into your chair, if possible kick your shoes off and put your

feet up.

Begin taking a few deep and full breaths as preparation for a deeply relaxing experience.

Slowly breathe all the way in and all the way out.

Each time you breathe out, begin releasing any tightness or tension you may have.

Tightness may be in the form of physical tension or mental confusion or emotional distress.

Just let it clear away each and every time you exhale.

Now imagine that you are breathing in through your feet and feel them soften and relax as

you breathe out, slow and easy.

Breathe in and let your awareness fill your legs and slowly breathe out, noticing your

calves, your knees, as your thighs.

Every time you breathe out, release and let go.

Breathe in and wrap your awareness around your hips and your abdomen, feeling them soften

as you breathe out, sinking and settling down, slow and easy.

Breathe in as your attention floats to your back.

Feel the tension in your back now dissolve, letting go more and more each time you breathe out.

Breathe in and surround your shoulders with your awareness and feel them soften as you

breathe out, releasing the tightness, the soreness, the tension, soothing your shoulders

with your slow and easy breath.

Breathe in and unclench your teeth, allow your lips to part slightly as you continue

breathing gently and softly.

Let your nose and cheeks smooth out and your eyes and forehead soften.

...