Close your eyes and make yourself comfortable.

Take a big deep breath into 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

Now feel a gentle rhythm of your breath

Feel a steady beat of your breath. Feel a steady beat of your heart.

Take a moment to listen to your heartbeat.

Feel a gentle rise and fall of your chest as it moves in time with your heartbeat. Can you feel it? 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're breathing in deep relaxation

and it's making you feel all warm and fuzzy inside.

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

Now let it go.

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

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

as you gently relax your whole body.

Now one more time,

tighten up all of those muscles in your body

really, really tightly.

Pull your hands into fists

and hold it for a few seconds.

...