-
Get into a comfortable
position: make sure all your limbs are supported and slightly bent.
-
Start to focus on your
breathing, slowing it down and relaxing more on each exhalation.
-
Continue to breathe in
and out slowly: listening to the music and allowing yourself to become
more and more relaxed.
-
Starting at the top of
your head, focus on your scalp and forehead, allow them to relax,
smoothing away the wrinkles and tension.
-
Let your eyes softly
close and feel the gentle flow of release soothing your eyes.
-
Relax your mouth,
allowing it to remain slightly open.
-
Relax your jaw and allow
the remaining tension in your face to flow away with your next
exhalation.
-
Continue to breathe
slowly and rhythmically.
-
Relax the muscles in
your neck and allow the warmth to radiate down to your shoulders. Feel
the soothing sensations as you let the muscles release and go soft.
-
Let the relaxation flow
down your upper arms, elbows, forearms, wrists and hands.
-
Take a moment to relax
each finger. As you relax your hands and arms, enjoy the warm and
soothing sensations that are your body’s way of feeling relaxation.
-
Continue to breathe
slowly and rhythmically.
-
Let the feeling of
warmth and release extend down the front and back of your chest.
-
Soften and release your
abdominal muscles. Feel your baby’s gentle rolling movements, and
breathe relaxation into your uterus.
-
See your uterus as a
soft, warm pillow, cradling your baby.
-
Feel the soothing warmth
extend down to your buttocks, thighs, calves, ankles, feet and toes.
-
Remember to breathe
slowly and rhythmically, enjoying the feeling of release, letting go a
little more each time you breathe out.
-
Now it is time to see if
any tension, worries or discomforts remain.
-
Do a mental check from
head to toe.
-
If any part of your body
or mind isn’t fully relaxed and comfortable, simply inhale and sigh,
and send a healing, nourishing breath to that area to release the
tension and allow it to melt away.
-
As you breathe out
imagine a flow of tension, aches, tiredness, troubles, fears and
anxieties leaving your body as you loosen and soften all of your
muscles and sink into the blissful feeling of complete relaxation.
-
Take 5 more relaxation
breaths and with each one, allow yourself to become even more relaxed
as you were before.
-
When finished, take time
to enjoy the good feeling you have now, experiencing warmth and well
being throughout your body.
-
Tell yourself:
“I can reach a deep state of relaxation whenever I wish, simply by
taking a relaxation breath”.
-
Continue listening to
the soothing music.
Whenever you are ready, take a final relaxation breath and as you
exhale, stretch your limbs, open your eyes, and feel energized with a
powerful sense of well-being and comfort.
