Stretch into...

Relaxed

Ask yourself right now on a scale of 1-10, 1 being not very much and 10 being alot, how relaxed you are feeling? A number will immediately pop into your head. That's the answer.

We are now going to do a short visulisation and then at the end you can ask yourself the question again and see how much you have allowed yourself to relax and let go. Read the visualisation slowly, really slowly and if you can ask someone else to read it to you. Aim to take around 5-10 minutes.

1. Gently close your eyes. Lean back into your chair.

2. Focus your attention on your breath. Breathing in and breathing out. Breathing in and breathing out easily and effortlessly. Nothing else. Just focus on breathing in and breathing out easily and effortlessly. Any thoughts that pop into your mind and any external nosies, just notice them and let them go for the moment. You can pick them up later. Feel the breath going in through your nose and down your throat into your chest and out through your mouth.

3. As you take your next breath in, imagine you are breathing right down into your tummy. Feel your tummy rising as you breathe in deeply and falling as you breathe out slowly. Again, breathe in, right down into your tummy, feel your tummy rising and falling as you breathe out slowly.

4. As you breathe in and out easily and deeply, become aware of where different parts of your body are touching the chair; feel your thighs on the seat of the chair and your spine on the back of the chair and wherever your hands are placed.

5. Bring your attention to your shoulders and how they feel and then repeat these words silently to your shoulders "let go" and allow them to relax gently. Then bring your attention to your neck and notice how it feels; say the words again "let go" to your neck and feel it gently relaxing.

6. Now move your attention to your head. Tell your head to "let go" and then your jaw, your eyes, your face. Good. Keep breathing deeply and slowly, in and out, in and out and now bring your attention to your spine, notice how it feels and tell it to "let go". Then tell your back to "let go" and then your chest, your arms and hands. Feel yourself relaxing more into the chair and feel your body getting heavier and just tell your entire body to "let go".

7. Keep breathing in and out, easily and effortlessly and now bring your attention to you bottom; tell it to "let go". Let go in your pelvis, in your thighs, in your calves and in your shins. In your feet too. Good.

Now ask yourself again "Right now on a scale of 1-10, 1 being not very much and 10 being alot, how relaxed am I? A number will immediately pop into your head. That's the answer.

And finally ask yourself this question "To stay relaxed today, come what may, what's the most important thing for me to do?"