RELAXATION OF VARIOUS PARTS OF YOUR BODY TO COMBAT STRESS

1. Select a comfortable place to lie down. Remove your shoes and loosen your belt or light clothing. Stretch out on your back, arms resting by your sides, feet slightly apart, eyes gently closed.
2. Think to yourself: 'I am now going to relax completely. When I waken I will feel fully refreshed.'
3. Think about your feet, wiggle your toes, flex your ankles. Then 'let go' - let go of all the tension, and let your feet rest limp and heavy.
4. Think of the lower part of your legs, your knees and thighs, up to your hips. Imagine them just sinking into the floor, heavy and relaxed.
5. Now think of your hands. Wiggle your fingers and flex your wrists, then let go -relax.
6. Think of your lower arm, elbow and upper arm, all the way up to your shoulders. Picture all the tension just melting away.
7. Think about your abdomen. Let the tension go, and allow your breathing to flow more smoothly and deeply.
8. Think about your stomach and chest, up to your throat and neck. As you continue breathing more deeply, just imagine all the tension flowing out and you are relaxing more and more.
9. Now think about your throat, neck and head, feeling limp and relaxed. Relax your facial muscles. Drop the jaw, parting the lips and teeth. Picture yourself completely relaxed.
10. If you are aware of any remaining tension anywhere in the body, go to the area mentally and relax the tension.
11. Continue to remain in this completely relaxed state for five to ten minutes. You may picture pleasant thoughts, or simply blank your mind and enter a stage of light sleep.
12. When you are ready to awaken, say to yourself, 'I have been deeply relaxed. I am now ready to wake up, feeling completely refreshed and relaxed.'
13. Begin to wake up by flexing your ankles and wiggling your toes. Then wiggle your fingers and gently shake your wrists.
14. Bend your right knee and then your left knee. Bend your right arm, then your left arm.
15. Open your eyes. Stretch each arm over your head. Then slowly sit up, stand up, and stretch again. You are ready to continue with your activities.

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