Relaxing Step by Step
- Breathe in while tightening your ankles and pulling your toes back toward your body. Breathe out while letting go.
- Breathe in while tightening your legs. Breathe out while letting go.
- Breathe in while tightening your buttocks and pelvic floor muscles. Breathe out while letting go.
- Breathe in while curling your hands into a fist or straightening your fingers. Breathe out while letting go.
- Breathe in while bending your wrists. Breathe out while letting go.
- Breathe in while pulling your shoulder blades together. Breathe out while letting go.
- Breathe in while making a face. Breathe out while letting go.
- Continue breathing slowly and evenly... in and out. in and out, in and out...
- Let your whole body go.... Close your eyes... rest. Breathe in and out, in and out.
- As you sink deeper into relaxation, your body will feel heavy. as if it is sinking into the floor. Let it go. Breathe in and out, in and out.
- Continue breathing: in and out, in and out. in and out. Let the rhythm of your breathing keep your mind clear and calm.
- You may fall asleep. Let yourself go. Breathe in and out, in and out, in and out.
- When you are ready to move, do it slowly and gradually. Clench and stretch your hands. Make circles with your feet and ankles. Move your legs. Sit up slowly. Rest for a moment and then stand up.
