all right now just make yourself comfortable and close your eyes just separate your hands and let them lie loosely in your lap or by your sides if that’s more comfortable. it’s better if your legs are uncrossed. but it doesn’t matter if you feel you need to move just slightly now and again. you don’t have to be absolutely still.
Just be comfortable and relax the whole body as much as you can. and now I want you to take a deep breath and hold it for a moment before breathing out slowly. just allowing your whole body to relax as you do so. and as you continue to keep your eyes closed just listen quietly to the sound of my voice. you may be aware of other sounds as well. sounds inside the building sound from outside maybe even passing traffic…
But these won’t disturb you. in fact they’ll help to relax you because just for now the world outside is absolutely unimportant to you the only sound you’re interested in is the sound of my voice guiding you to relaxation and while you’re listening to the sound of my voice I want you to concentrate for a moment on your breathing.
Breathing slowly steadily and evenly in and out. just as though you are trying to convince somebody that you are absolutely sound asleep and as you breathe out each time just allowing your whole body to relax more and more so that you gradually find yourself feeling as if your whole body was sinking further and further into the chair with every breath you take closing down any thoughts or concerns in your mind as though you are closing down apps one by one on your phone.
Feeling more comfortable and more relaxed now than you’ve ever felt before. and now just allow yourself to completely give in to the warm comfortable sensation of being free from stress or negative thoughts imagine with each breath out you take that you are breathing out stress and breathing in calmness and serenity just let go completely and relax relax relax. so. you