Progressive Muscle Relaxation

Take a moment to sit comfortably, perhaps you prefer to lie down whichever is best for you.

Just take a moment to clear your mind, clear your mind of everything that happened today and concentrate on yourself.

Take a nice deep breath and exhale.

When you're feeling comfortable close your eyes and feel your eyelids relax and feel happy. Take another deep breath and exhale. Keep your eyes closed and then begin to relax. Feel all of your thoughts evaporating and concentrate on relaxing every muscle in your body from the top of your head to the tips of your toes.

You can hear noises and sounds that are around you they are unimportant. Let them go discard them. Whenever you hear any noise now it would only help you to relax further.

Just begin to relax and begin to notice the comfort that you are feeling, the way your body is feeling, it starting to relax. You are supported so you can just let go and relax. You are safe, inhale and exhale slowly inhale again and exhale.

Concentrate on your breathing, concentrate. Feel with every breath you take your thoughts are slowly drifting. Notice the rhythm of your breathing, concentrate on each breath and relax with each breath.

Take a deep breath and exhale. As you exhale, you feel the stresses and tensions begin to depart your body, to leave your body and your mind and your thoughts and just let those stresses and concerns go.

Just feel any stressful thoughts in your mind looking for a way to escape and let them escape, let them go. Relax, feel more relaxed.

Relax the muscles at the top of your head. Feel the muscles relax. Relax all the muscles in your face, your jaw and your teeth. Relax this area you will feel the stresses going, you will feel calmness you will feel the tension evacuating the body.

Breathe deeply and feel the stresses and tensions go from your jaw, your teeth and breathe, breathe breathe and relax feel that relaxation spreading to your temples and to your neck. Feel those muscles relax.

Relax and float deeper and deeper and feel that flotation continue. You are feeling more and more relaxed.

Feel the tension leaving those muscles, feel it sweeping round to your forehead .

Feel the relaxation taking over from the tension. Breathe and relax, breathe and relax.

Feel the muscles in your forehead smooth out. Rest your eyes and just concentrate on your breathing, just relax and concentrate.

Your eyelids feel so beautifully relaxed beautifully at one with yourself. Relaxation is sweeping across your face down your neck towards your shoulders.

Feel the relaxation spread through your body and creep towards your shoulders and the tensions evaporate from your shoulders. Breathe deeply, breathe and relax.

Your shoulders feel light and free of tension and free of stress and you may feel a warmth and soothing sensation. This is quite normal. Feel the warmth go down