Before I begin I would like you to take a few seconds to relax as much as you can totally on your own….. Settle back as comfortably as you can. Let yourself relax to the very best of your ability….Now, as you relax like that, clench both fists, just clench your fists tighter and tighter, and study the tension as you do so. Keep them clenched and feel the tension in your fists, hands, forearms….and now relax. Let the fingers of your hands become loose, and observe the contrast in your feelings…now let yourself go and try to become more relaxed all over…Once more, clench your fists really tight…hold them, and notice the tension again….Now let go, relax; your fingers straighten out, and you notice the difference once more….Each time, pay close attention to your feelings when you tense up and when you relax. Now straighten your arms, straighten them so that you feel the most tension in the triceps muscles along the back of your arms, stretch your arms and feel that tension…and now relax. Get your arms back into a comfortable position. Let the relaxation proceed on its own. Your arms should feel comfortably heavy as you allow them to relax…Straighten your arms once more so that you feel the tension in the triceps muscles; straighten them. Feel the tension…and relax. Get your arms comfortable and let them relax further and further. Continue relaxing your arms even further. Even when your arms seem fully relaxed, try to go that extra bit further; try to achieve deeper and deeper levels of relaxation.
Let all of your muscles go loose and heavy. Just settle back quietly and comfortably. Wrinkle up your forehead now; wrinkle it tighter…and now stop wrinkling your forehead, relax and smooth it out. Picture your entire forehead and scalp becoming smoother as the relaxation increases… Now, close your eyes tighter and tighter…place all of your tension in your eyes….and relax your eyes. Keep your eyes closed, gently, comfortably, and notice the relaxation….Now clench your jaws, bite your teeth together; study the tension throughout the jaws….relax your jaws now….learn to appreciate the relaxation….Now press your lips together tighter and tighter….relax the lips. Note the contrast between tension and relaxation. Feel the relaxation all over your face. The relaxation progresses further and further….Now attend to your neck muscles. Press you head back as far as it can go and feel the tension in the neck; roll it to the right and feel the tension shift; now roll it to the left. Straighten your head and return to a comfortable position, study the relaxation, let the relaxation really develop….Now shrug your shoulders, pull them up and try to touch your ears. Hold the tension….drop your shoulders and feel the relaxation. Neck and shoulders relaxed. Shrug your shoulders again and move them around. Bring your shoulders up, forward, and back. Feel the tension in your shoulders and in your upper back…drop your shoulders once more and relax. Let the relaxation spread deep into the shoulders, right into your back muscles; relax your neck and throat, and your jaws and other facial areas as the pure relaxation takes over and grows deeper….deeper….ever deeper.
Relax your entire body to the best of your ability….feel that comfortable heaviness that accompanies relaxation…. breathe easily…freely in and freely out. Notice how the relaxation increases as you exhale. As you breathe out just feel that relaxation. Now breathe right in, fill your lungs, inhale deeply and hold your breath….study the tension…now exhale, let the walls of your chest grow loose and push the air out automatically…continue relaxing and breathe freely and gently… feel the relaxation and enjoy it … with the rest of your body as relaxed as possible, fill your lungs again, breathe in deeply and hold it again. That’s fine, breathe out and feel the relief … just breathe normally. Continue relaxing your chest and let the relaxation spread to your back, shoulders, neck and arms. Merely let go and enjoy the relaxation. Now pay attention to your stomach muscles, make your stomach hard … notice the tension … and relax. Let the muscles loosen and notice the contrast. Feel the general well being that comes when you relax your stomach. Now draw your stomach in, pull the muscles right in and feel the tension this way, now push out and feel the tension … once more pull in and feel the tension … now relax your stomach fully …Let the tensions dissolve as the relaxation grows deeper, deeper, ever deeper. Each time you breathe out notice the rhythmic relaxation both in your lungs and in your stomach … notice thereby how your chest and stomach relax more and more.
Try and let go of all contractions anywhere in your body … all parts relaxing further and further, ever deeper. Now relaxed as you are, I would like you to tense all the muscles in your right leg. Hold it … and now relax. Let the muscles loosen as the relaxation takes over. Once more tighten the muscles of your right leg while the rest of your body stays as relaxed as possible … and now relax. Relaxing more and more, ever deeper. Now push your right foot downwards away from your face. Feel the tension in your arch, ankle … now return your foot to a comfortable and relaxed position. Now while the rest of your body stays as relaxed as possible, tense the muscles of your left leg … hold it …and now relax. Simply let the relaxation develop. Once more tense the muscles of your left leg … and now relax … relaxing more and more. Now, push your left foot downwards away from your face. Feel the tension in your arch, ankle … and now relax your foot.
Keep relaxing like that for a while … feel how heavy your muscles have become. In a state of perfect relaxation, you would feel unwilling to move a single muscle. Think about the effort that would be required to raise your right arm … as you think about raising your arm, notice if tensions may have crept in. If so let them go and relax your arm more. Now you can become twice as relaxed as your are right now merely by taking two very deep breaths … and slowly … very slowly exhaling … (wait 10 seconds). Now relaxed as you are, I would like you to imagine your own neutral scene, something for you that is comfortable and very relaxing.