Now your entire body is nice and relaxed. Get comfortable in your chair, keeping your feet on the floor. Close your eyes. You’re going to become aware of various parts of your body. You’re going to actually “feel” them. Breathe in and out slowly through your nose, concentrating on your feet. Relax and focus on your feet. See your feet with your mind’s eye … both of your feet … toes … along your soles from your toes to your heels .. . along the top from toes to the ankles. Feel your feet relaxing. Feel all of your toes relaxing … your right and left soles . .. right and left heels . .. the tops of both your feet relaxing. Silently tell yourself that both feet are totally relaxed … your toes, soles, heels, tops and bottoms of both your feet are totally relaxed. Now feel your ankles relaxing. Concentrate on both your left and right ankle as you continue breathing through your nose, in and out, slowly. Feel both ankles. See them, in your mind’s eye, relaxing. Silently tell yourself that your ankles are relaxed.
Continue breathing in and out through your nose, slowly, as you feel relaxation spreading to your calves, on the back sides of your lower legs. See them in your mind’s eye. Concentrate on the feeling as both of your calves relax. Silently tell yourself that your calves are now relaxed.
With your calves relaxed, the feeling spreads around the front of your legs to your shins. Feel your right and left shins relaxing. See your shins with your mind’s eye; feel them relaxing. Silently tell yourself that your shins are relaxed.
Continue breathing slowly through your nose, eyes closed, as you feel your knees relaxing. Concentrate on your left and right knees as you tell yourself that they are relaxed. See your knees with your mind’s eye. Silentiy tell yourself that both of your knees are now relaxed.
Eyes closed, continue to breathe slowly, in and out through your nose, as you concentrate on your upper legs. See your upper legs, left and right, in your mind’s eye. Feel the front of your upper legs relaxing. Now the relaxed feeling begins to spread to the outsides of your thighs … to the bottoms of both your thighs. Concentrate on your upper legs as the relaxation moves back up the insides … around to the tops. Silently tell yourself that both of your legs, from toes to thighs, are totally relaxed. And so they are.
As you continue breathing slowly through your nose … slowly . .. eyes closed … feel your buttocks and genital area relaxing. Concentrate on the feeling of relaxing. Silently tell yourself that these areas are relaxed.
Continue concentrating as the relaxed feeling spreads to your lower abdomen, below your navel. Concentrate as the feeling of relaxation spreads through your lower abdomen. Eyes closed, breathing slowly through your nose, feel the relaxation. Silently tell yourself that your lower abdomen is relaxed.
Now feel your lower back relaxing, loosening up. Concentrate on the feeling of relaxation in your lower back. See your lower back in your mind’s eye. Silently tell yourself that your lower back is relaxed. Feel the tension gathered in your lower back fading away.
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