TENSE AND RELAX

Lie on your back with your eyes closed. You are going to make parts of your body very tight and tense and then relaxed and soft. Begin by curling your toes squeezing them tight, now relax them and make them soft and loose. Now make the muscles of your legs very tight, squeeze them, now relax them, feeling your legs become soft and loose. Squeeze your belly, chest, arms and hands. Hold it, squeeze it. And now let go, feel your body relax and become soft. Tighten up your face, scrunch up your nose, eyes, mouth and cheeks. Now release. Let your face become very soft. This time you are going to make your whole body tense. Squeeze and tighten your whole body from your toes to your head, squeeze, make it as tight as you can, now let go, relax, make your whole body soft and floppy. Feel the difference between your body being tense and tight, then soft and relaxed. Let your whole body become very still and quiet as you relax. Count to 10 slowly and softly while you relax, and stay very still and quiet .. (pause) .. Slowly begin to wake up your body, wiggle your fingers and toes, gently stretch your whole body, and open your eyes.

BALLOON BREATHING

Close your eyes and make yourself comfortable. Listen very carefully to the sound of your breath. Breathe in and breathe out. Breathe in and breathe out. As you breathe in and fill your lungs with air imagine your body is becoming lighter, it is like filling up a balloon with air. With each breath in, your body is becoming lighter and lighter. You are no longer heavy, but feel very light and relaxed. Breathe in and breathe out. Your body is so light now that you feel yourself slowly lifting off the ground and gently floating up into the air, like a balloon. Higher and higher you go, with each breath in. See how light you can become. See how high you can float. You are feeling very relaxed and peaceful. Now as you breathe out, letting the air out of your body, it is like deflating a balloon, and you slowly become heavier. With each breath out, you become more heavy, you slowly feel yourself coming back down to the ground. Slowly, slowly, with each breath out, you gently come back down until you feel yourself back on the ground .. (pause) .. Slowly begin to wake up your body, wiggle your fingers and toes, gently stretch your whole body, and open your eyes.

RELAXING WATERFALL

Close your eyes and make yourself comfortable. Imagine you are standing underneath a waterfall. This is a special relaxing waterfall, when the water touches your body it makes you feel relaxed, calm and peaceful. First the water touches the top of your head, you feel your head become relaxed. You now feel the water trickling down your face making your face feel soft and relaxed. You feel your eyes, your nose, your mouth, your cheeks and your forehead become very relaxed and peaceful. The water runs down over your neck and shoulders. Your neck and shoulders are relaxing. Now it flows over your arms and hands. You feel your arms and hands relaxing. The water runs down your back. Feel your back softening, letting go, relaxing. Now the water is running down your chest and stomach. Your chest relaxes. Your stomach relaxes. Finally the water runs down along your legs and feet, helping your legs and feet to relax. Your legs and feet relax. Your whole body is now very relaxed, very calm and very peaceful .. (pause) .. Slowly begin to wake up your body, wiggle your fingers and toes, gently stretch your whole body, and open your eyes.

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