With your body balanced in a chair and your eyes gently closed just hold your body in spatial awareness. Keeping your body with a balanced spine allow your back to be lengthened so that your head is aligned with your back. Tuck your chin slightly. Allow the chair to fully support you. Now bring awareness to your breath. Not trying to change it in any way just bring attention to it. Breathe easily and freely. Let yourself relax to the best of your ability. Now as you relax, clench your right fist. Just clench your fist tighter and tighter and concentrate on the tension as you do so Keep it clenched and feel the tension in your right hand forearm and now relax. Now let go and try to become relaxed all over. Once more clench your right fist as tight as you can and hold it. Notice the tension again, now let go and relax. Uncurl your fingers and notice a difference once more. Now try this with your left fist clench your left fist tight while the rest of your body relaxes. Hold that fist tightly, feel the tension and now relax. Again noticing the contrast. Repeat that once more. Clench the left fist tight and tense. Now do the opposite of tension loosen your grip and feel the difference. Continue relaxing like this for a while. Now clenched both hands tighter and tighter squeeze them both, feel the forearms tense. Notice the sensations and relax Uncurl your fingers and feel the easiness from letting go Continue relaxing your hands and forearms more and more. Now bend your elbows and flex your biceps. Contract the muscles tight tight tight Think about the tension. Straighten out your arms and let them relax and feel the difference once again. Let the relaxation continue. Once again flex your biceps observe how tense they are. Then straighten out the arms and relax. Relax to the best of your ability Each time let your awareness notice your feelings when you are tense and when you are relaxed. Now straighten your arms so that you feel most tension in a tricep muscles along the back of your arms. Stretch your arms out feel the tension and now relax Allow your arms to drop back into a comfortable position Let the relaxation carry on on its own The arms should feel comfortably heavy as you allow them to relax Straighten the arms once more and become aware of the tension in you tricep muscles. Feel the stretch and relax. Now let’s concentrate on complete relaxation of the arms without any tension. Get your arms comfortable and let them relax further. Continue relaxing your arms even further. Even when your arms seem fully relaxed try to go that little bit further, try to achieve deeper and deeper levels of relaxation Allow all your muscles to go loose and heavy. Just settle back quietly and comfortably Moving onto your face, wrinkle up your forehead wrinkle it tighter Now relax and smooth it out Feel your entire forehead and scalp becoming smoother as the sensation increases. Now frown and crease your brow and become aware of the tension. Now relax the muscles again smooth out your forehead once more. Now close your eyes tighter and tighter, feel the tension and relax your eyes. Keep your eyes closed gently and comfortably and notice the relaxation Now clench your jaw. Bite your teeth together notice the tension in your jaw. Now relax your jaw. Let your lips part slightly and notice the relaxation. Now press your tongue hard against the roof of your mouth and let your tongue return to a comfortable and relaxed position. Now purse your lips press them tighter and tighter together. Relax the lips. Noting the difference between tension and relaxation. Feel relaxed all over your face, forehead, scalp, around the eyes, jaw, lips, tongue and throat. The relaxation progresses further and further. Now let’s concentrate on your neck muscles. Keep your head in a straight position and then roll it to the right and feel the tension Straighten your head back again, and now roll it to the left Straighten your head and now bring it forward so your chin presses towards your chest. And now let the head return to a comfortable position and notice the relaxation. Let the relaxation develop. Shrug your shoulders up and hold the tension Drop your shoulders and feel the relaxation Neck and shoulders relaxed Shrug your shoulders again and move them around bringing them up Forward and then back Feel the tension in your arms and upper back And now drop your shoulders once more and relax Let the relaxation spread deep into your shoulders Relax your neck, throat your jaw and other facial areas as relaxation takes over and grows deeper and deeper and deeper. Relax your entire body to the best of your ability. Allow yourself to feel that comfortable heaviness which accompanies relaxation. Breathe easily and freely in and out. Notice how the relaxation increases as you breathe out. Now breathe right in and fill your lungs Hold the breath for a moment notice the tension now Breathe out Let the walls of your chest become loose and push the air out automatically Continue relaxing and breathe easily and freely With the rest of your body as relaxed as possible breathe in again breathe in deeply and hold it Now breathe out and notice the relaxation Continue breathing normally and let the relaxation spread to your back shoulders, neck and arms. Just let go and enjoy the relaxation, Now put your focus on your stomach muscles. Tighten your stomach Notice the tension and relax, Let the muscles loosen and notice the contrast Once again press and tighten the abdominal muscles. Hold the tension and steady it and relax. Notice the feeling of well-being that comes with relaxing your stomach. Now pull your stomach right in and feel the tension Now relax again Let your stomach out Continue breathing normally and easily and feel the gentle massaging action all over your chest and stomach area Now draw your stomach in again hold the tension contract those muscles Now relax your stomach completely Let the tension dissolve as the relaxation grows deeper and deeper. Each time you breathe out notice the relaxation in both your stomach and lungs Notice how your chest and stomach relax more and more Try and let go of all tension in your body Now concentrate on your lower back Arch up your back making your lower back quite hollow feel the tension all over your spine And now relax once more Again arch your back up and feel the tension, try to keep the rest of your body as relaxed as possible Try to localize the tension in just your lower back And relax once more relaxing further and further Relax your lower back relax your upper back Let relaxation spread to your stomach, chest, arms, shoulders and face. Try and relax all tension Now flex your buttocks and thighs. Flex your thighs by pressing down your heels as hard as you can into the ground. Now relax and feel the difference. Straighten your knees and tighten your thigh muscles again hold the tension now relax your hamstrings and allow the relaxation to continue. Press your feet and toes downwards into the floor so that your calf muscles become tense Steady the tension. Now relax your feet and calf muscles. This time bend your toes upwards so that you feel the tension along your shins Try to lift your toes right up with your heels still on the ground And relax Keep relaxing for a while Relax your feet ankles Calf muscles shins,your knees Thighs, buttocks and hips Feel the weight of your body as you relax still further. Now spread the relaxation to your stomach, waist and lower back Try and let go more and more Your shoulders, your arms and all the way to the tips of your fingers. Make sure that no tension is crept into your throat neck jaw and facial muscles Keep relaxing your whole body for a while. Now you can become even more relaxed by just taking a really slow breath And gently letting it out. Breathe in feel yourself becoming heavier and heavier. And let it out very slowly feeling how relaxed you have become Carry on relaxing like that and when you want to get up count backwards from four to one You should then feel refreshed, wide-awake and calm.