PROGRESSIVE RELAXATION

The Relaxation Induction

Close your eyes roll your eyeball upward and take three deep breaths and begin to relax.
Just think about relaxing every muscle in your body from the top of your head to the tips
of your toes. Just begin to relax... And begin to notice how very comfortable your body is
beginning to feel. You are supported so you can just let go and relax... Inhale and exhale...
Notice your breathing; notice the rhythm of your breathing and relax your breathing for
a moment. Be aware of normal sounds around you... These sounds are unimportant,
discard them, whatever you hear from now on will only help to relax you. And as you
exhale release any tension, any stress from any part of your body, mind and thought; and
just let that stress go. Just feel any stressful thoughts rushing through your mind, feel
them begin to wind down, wind down, wind down and relax. And begin with letting all
the muscles in your faces relax, especially your jaw; let your teeth part just a bit and relax
this area. This is place where tension and stress gather, so be sure and relax your jaw and
feel that relaxation go into your temples and relax the muscles in your temples and as you
think about relaxing these muscles they will relax. Feel them relax and so you relax, you
will be able to just drift and float into a deeper and deeper level of total relaxation.

You will continue to relax and now let all of the muscles in your forehead relax. Feel those
muscles smooth, smooth and relaxed and rest your eyes. Just imagine your eyelids feeling
so comfortable, so heavy, so heavy, so relaxed and now let all of the muscles in the back
of your neck and shoulders relax, feel a heavy, heavy weight being lifted off your
shoulders and you feel relieved, lighter and more relaxed. And all of the muscles in the
back of your neck and shoulders relax and feel that soothing relaxation go down your
back, down....down.....down to the lower part of your back and those muscles let go and
with every breath you inhale just feel your body drifting and floating, down deeper, down
deeper, down deeper into total relaxation. Let your muscles go, relaxing more and more.
Let all of the muscles in your shoulders, running down your arms to your fingertips, relax.
And let your arms feel so heavy,... so heavy, so comfortable, so relaxed. You may have
warmth on the palms of your hands and that’s fine. And you may feel that you can barely
lift your arms, they are so relaxed, they are so heavy, so heavy, so relaxed. And now you
inhale once again and relax your chest muscles. And now as you exhale, feel your stomach
muscles relax. As you exhale, relax all of the muscles in your stomach, let them go and all
of the muscles in your legs, feel them relax and all the muscles in your legs, so completely
relaxed right to the tips of your toes. Notice how very comfortable your body feels just
drifting and floating, deeper, deeper, deeper relaxed. And as you are relaxing deeper and
deeper, imagine a beautiful staircase. There are ten steps and the steps lead you to a
special and peaceful and beautiful place.

In a moment, you can begin to imagine taking a safe and gentle and easy step down, down,
down, down on the staircase, leading you to a very peaceful, a very special place for you.
You can imagine it to be any place you choose, perhaps you would enjoy a beach or ocean
with clean, fresh air or mountains with a stream; any place is perfectly fine. In a moment,
I am going to count backwards from ten to one and you can imagine taking the steps down
and as you take each step, feel your body relax more and more, feel it just drift down,
down each step and relax even deeper, ten.. relax even deeper, nine.. eight.. seven.. six...
five.. four... three... two ...one... deeper, deeper, deeper, relaxed. And now imagine a
peaceful and special place. You can imagine this special place and perhaps you can even
feel it . You are in a (Insert special Place). You are alone and there is no one to disturb you.
This is the most peaceful place in the world for you. Imagine yourself there, and feel that
sense of peace flow through you and sense of well being and enjoy these positive feelings
and keep them with you long after this session is completed, for the rest of this day,
evening and tomorrow. Allow these positive feeling to grow stronger and stronger,
feeling at peace with a sense of well being and each and every time that you choose to do
this relaxation you will be able to relax deeper and deeper. Regardless of the stress and
tension that may surround your life, you may now remain more at peace, more relaxed,
and allow the tension and stresses to bounce off and away from you. And these positive
feelings will stay with you and grow stronger and stronger throughout the day as you
continue to relax deeper and deeper.

[!!Insert any programming you require!!].

Now, I am going to count from 1 to 3, and at the count of 3 you will open your eyes, feeling,
light, refreshed, revitalized, energetic, wonderful, happy and cheerful, feeling better than
before. Now, 1... coming out slowly, 2... yes, coming out now, 3... Open your eyes feeling
light refreshed and revitalized, happy and cheerful, feeling much better than before.