Sit is a
comfortable chair and close your eyes.
Begin by taking a few deep breaths.
In your mind's eye, pin-point the area of your body you would
like to relax. See the tension this area is currently holding:
tight muscles, restricted blood flow or contractions.
Now, imagine this same area of your body opening or calming.
In your mind's voice, repeat the sentence below which best applies.
For muscle
tension
Fill in the
blanks with the name of the body part you wish to relax:
shoulders, neck, jaw, forehead, leg or abdominal muscles.
My _________(body part) is becoming warm, loose and relaxed.
Repeat this 6 or more times.
For rapid
breathing or rapid heart beats
My _________
(breath /heart beat) is calm and quiet.
Repeat this 6 or more times.
As you say
each sentence, imagine the target area of your body responding
more and more. Repeat until it is completely relaxed.
