Close your eyes and

Close 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. I just feel the gentle rhythm of your breath.

Feel a steady beat of your heart.

Just take a moment to listen to your heartbeat.

Just feel the gentle rise and fall of your chest as it moves in time with your heartbeat.

It's steady rhythm.

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 inside it feels wonderful.

Now just for a moment tense up your whole body really tightly and hold it tight for just a few seconds.

Hold it tight.

Now let it go.

Feel your legs going limp and soft as your muscles relax.

...