during the muscle relaxation exercise you will be asked to tense your muscles and then release this letting go Motion will help relax the muscles of your body muscle relaxation leads to mental calmness so this exercise will not only relax your body but it will also help quiet your mind if there there are any areas in your body that are prone to pain or injury such as your neck or back you can apply less tension or you can leave this area out Al together during this relaxation exercise you may find your mind wandering into thoughts or
worries and this is normal when this happens try to release these thoughts and relax back to the sound of my voice and focus on the exercise just try to relax and follow the instructions as best as you can so take a moment now to settle into a comfortable position go ahead and shift around until your body feels comfortable and at [Music] ease when you're ready ready you may close your eyes now through your nose take a slow deep [Music] breath hold it for a moment and now slowly exhale notice that a feeling of relaxation can
be begin to develop as you breathe out take another slow deep breath hold and now let go with every breath you can allow yourself to become more and more relaxed [Music] now tense your forehead by raising your eyebrows as high as you can as you hold this tension notice where your forehead feels tense and now relax your forehead notice how it feels to have the muscle soften to give way to [Music] relaxation let all the tension drain from your forehead and now for your eyes and nose close your eyes very tightly and wrinkle your [Music]
nose become aware of the tension in your eyes nose and the upper parts of your [Music] cheeks and now relax notice the discomfort fade away replaced by a calm relaxed feeling and now your mouth and jaw put your mouth into a four smile and clench your teeth very tightly your lips and cheeks and jaw should feel very tense tense and now relax those muscles relax your face and notice the feeling as the muscles loosen your teeth part [Music] slightly your face and jaw become more and more relaxed and now relax your face a little bit
more breathe in deeply hold and breathe out relax and let go now tense the muscles of the neck and shoulders by shrugging your shoulders try to touch your ears with your shoulders feel the tension in your shoulders and neck and now let go feel your shoulders becoming much more comfortable feel the relief as tension gives way to relaxation now moving on to your arms please put your palms of your hands together and push them together feel the tension in your arms and shoulders hold this position and now let go let all the tension flow out
of your forearms out of your hands let your hands rest comfortably on your armrests completely at ease relax your hands relax your arms relax your should [Music] shoulders now focus on your breathing and your abdominal [Music] muscles take a deep breath through your nose hold it and breathe out feel the sense of relief in your chest as you breathe out again breathe in deeply through your nose hold it notice the feeling and now breathe [Music] out now moving down your body keeping your face back arms and chest as relaxed as you can arch your back
as though you have a pillow under the middle and lower part of your back draw your shoulder blades together as though you want them to touch your spine now hold this position and let go let the relaxation spread and flow deeply into the muscles of your back with every breath allow the relaxation to go [Music] deeper and now for your abdomen tighten your abdomen by drawing your belly button backwards towards your spine and then hold this position and now relax soften your abdomen feel your belly becoming more and more relaxed all the tension being replaced
with relaxation now begin the relaxation of your hips and legs tighten your buttocks hips and legs by pressing down the heels of your feet towards the ground tighten all these muscles feel the tension in your buttocks thighs and calves and now release feel the tension leave your buttocks leave your thighs and leave your calves let the relaxation spread deeper and deeper now curl your toes and tighten the muscles of your [Music] feet feel the tension in your feet and toes and now release feel the sense of relief as the tension is replaced by relaxation enjoy
this feeling feel yourself becoming heavier and heavier Now scan your entire body allow your awareness to focus on each part and allow any round remance of tension to drain [Music] away scan your [Music] forehead relax and soften around your eyes and nose release and let go your mouth and your jaw continue to breathe slowly and deeply your whole face can relax as you continue to scan your awareness down the rest of your [Music] body your [Music] neck relax and let go your shoulders your arms and now your chest relax and soften your belly your buttocks
and your [Music] hips your back your legs and your feet allow any remaining tension to flow down your body down your feet and out of your toes relax and let go feel yourself becoming more and more deeply relaxed you're calm secure at [Music] peace [Music]
