Close your eyes and

your eyes and make yourself comfortable.

Take a big deep breath in through your nose and slowly and gently breathe out through your mouth.

Take another deep breath in,

and slowly and gently, breathe out through your mouth.

One last time, deep breath in, and slowly and gently breathe out through your mouth.

Just feel the gentle rhythm of your breath.

Feel a steady beat of your heart. breath. to just listen to your heartbeat.

Feel a gentle rise and fall of your chest as it moves in time with your heartbeat

and strong heart. And with each beat of your heart you feel more and more relaxed, more and more calm and more and more peaceful.

And every time you breathe in,

you are breathing in deep relaxation and it's making you feel all warm and fuzzy

you feel all warm and fuzzy inside.

Now tense up your whole body really tightly and hold it just for a second and now let it go. Feel your legs, going limp and soft as your muscles relax.

Feel your whole body softening as you gently relax. Relax.

So one more time, Tighten up all of the muscles in your body,

really, really tightly.

All your hands into fists and hold for just a second.

Now let it go. That's really, really good. Well done. You are now so relaxed that your whole body is still, so very still and so very still and so very, very heavy.

And your body is so very, very heavy.

And your body is so relaxed now that you can't move any part of it even if you wanted to. But that's

okay because you don't want to.

...