Do whatever you need to do to be the most comfortable you can be, close your eyes now and take a deep breath. From this point forward every other breath you take will deepen your relaxation. Take another deep breath now and bring your awareness to the top of your head, feel what it is like to be the top of your head, now allow all the muscle groups in the top of you head to relax completely. Allow this relaxation to spread now into the back of your head as you become aware of what it is like to be the back of your head. Now become aware of your forehead, notice what it is like to be your forehead, now allow all the muscle groups to completely relax. Now using your awareness become aware of your eyes, your eyebrows, and even your eyelids, now relax all the muscles groups in these areas, even your eyeballs relax in their sockets.
Release all the tension from your cheeks as you become aware of what it is like to be your cheeks, now become aware of you ears, as you relax them completely. Now bring your awareness to your noes, and allow your noes to relax completely. Now bring your awareness to your mouth, your lips, your jaw, notice what it is like to be your mouth, lips and jaw, now relax all the muscle groups in your mouth and jaw, even your tongue relaxes. Now begin to become aware of your neck and notice what it is like to be your neck, now relax all the muscles in the front of your neck and especially those muscles in the back of your neck, now allow the relaxation to spread down into your shoulders as you take extra time to relax all the muscles in your shoulders, notice what it is like to be your shoulders. You will find it quite easy to be completely relaxed and to hold your head up in a comfortable position.
Allow your awareness to move into your upper arms and notice what it is like to be your upper arms, your elbows, the front of you elbows, and the back, now relax all the muscle groups in these areas. Allow your awareness to move into your lower arms and notice what it is like to be your lower arms, your wrists, now relax all the muscle groups in your lower arms and wrists. Now notice what it is like to be your hands, the back and fronts of your hands, your fingers, now relax your hands and fingers completely. Now allow your awareness to move into your upper back, notice what it is like to be your upper back as your relax all the muscles groups in your upper back. Allow this relaxation to spread down your spine and into your lower back as you notice what it is like to be your lower back. Now allow your awareness to move once more into your upper chest, notice what it is like to be your chest, and how deep and regular your breathing has become from just a few moments ago. As you relax all the muscles in your chest notice what it is like to breathe, notice how your chest rises and falls, notice how it spreads your rib cage in and out, and how it broadens your back as your breath, notice what it is like a the cool air enters in through your nose, and cascades down your throat filling your lungs and energizing you, and notice what it is like as the warm and moist air releases as your breath out.
Now become aware of your abdomen and stomach, release all the tension from these areas of you body; relax to the sides of your torso. Now allow your awareness to shift into your hips, groin and buttock, notice what it is like to be these areas of your body , sitting in the chair as your relax them completely, relaxing and letting go now into the chair. Now shift your awareness into you thighs and upper legs, notice what it is like to be your thighs and upper legs as you relax all the muscle groups completely. Now allow your awareness to move into your knees and notice what it is like to be your knee caps, the back of your knees, now relax you knees completely. Allow your awareness to shift into your lower legs and become aware of what it is like to be your calfs, your shins, your ankles, now allow all these areas to relax completely. Allow your awareness to move into your feet, notice what it is like to be your feet, the tops of your feet, the souls of your feet, flat on the ground, your toes, now relax your feet and toes completely. Letting completely go, begin to be aware of your entire body and notice if any parts of your body are holding onto any tension. Just take a moment to fully relax those parts of your body until you are completely relaxed, limp and loose.
Begin to become aware of the sounds around you, perhaps their are birds, or animals making noise. Or perhaps the trees leaves are rustling in the wind. Just notice all of the noises around you taking a moment to hear each one. Notice the sensations of hearing. Now begin to become aware of the smells around you, can you smell the grass, the earth, the trees, the fresh air, can you smell the moisture around you? Take a moment to smell each smell. Now become aware of your entire body, sitting in the chair, as well as all the smells around you. Now notice if you can taste any of the smells around you, what do they taste like? Now begin to wiggle your toes, your fingers, shrug your shoulders and notice what it feels like to do so. Now stretch and notice how good it feels to stretch and move your body as you hear the sounds and smell the smells around you.
In a moment I am going to ask you to open your eyes, when you do I want you to look around and see the vividness of the colours, and the clarity and beauty around you as if you were seeing it for the first time. Now open your eyes, and take a moment to let it all in, the brightness, the vivid colours, the beauty. Now feel your entire body, hear the sounds around you, smell and taste the smells around you while you see the vivid landscapes all at the same time. Now sitting in your chair notice deep within your body their is a sense, a sensation of aliveness, of deep peace, of boundless potential. Now begin to stand and feel what it is like to do so, now take a step, and another and feel what it is like to walk, to move, allow your body to be completely free. I will now leave you; you may walk for as long as you want and explore the beauty around you, try smelling a cedar tree if they are around, feel the earth beneath your feet as you walk. Touch a flower or something else that is around you and truly notice the sensation. You may stay in this state of awareness for as long as you wish.
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