Begin by finding a comfortable position, seated or lying down. Take a deep breath in, and as you exhale, allow your body to begin to relax. Breathe slowly and naturally. Raise your shoulders toward your ears. Then, let your shoulders relax…. dropping into a comfortable, loose position, and feel yourself sinking into the surface you are on. Allow your jaw to drop slightly, letting the muscles of your face and jaw become loose and relaxed. Wiggle your toes once or twice and feel your feet and legs relaxing. Gently open and close your hands once… and again… and then relax your hands and arms. Take a deep breath in, feeling the tension in your chest and stomach as you hold that breath… And allow your chest and stomach to relax as the breath escapes slowly. Allow the muscles of your back to relax…. from your neck….. to your upper back….. middle back….. lower back….. feeling your whole body relaxing. Notice any areas of tension in your body, and relax those areas now. Your body will continue to relax… deeper and deeper…. loose…. heavy…. relaxed.

As you begin this relaxation exercise, make yourself comfortable. Find a position that you can maintain for several minutes comfortably. Begin to become aware of your breathing. Notice each breath as it goes in….. and out….. See how you can slow the rhythm of your breathing by counting. Breathe in to the count of 4, hold for a count of 3, and exhale to the count of 5. Breathe in….2…..3…..4….. Pause…2…..3….. Breathe out….2…..3…..4…..5….. Again….2….3….4….. Hold…2….3…. Exhale….2….3…..4…..5….. Breathe in….2…..3…..4….. Hold…2….3…. Exhale….2….3…..4…..5….. Breathe in….2…..3…..4….. Pause…2…..3….. Breathe out….2…..3…..4…..5….. Breathe in….2…..3…..4….. Hold…2….3…. Exhale….2….3…..4…..5….. Continue to breathe slowly, smoothly….. relaxing more with each breath. Feel yourself becoming more and more relaxed.

Get ready to relax your body and your mind. Settle into a comfortable position, and begin to turn your attention inward. Notice how you are feeling right now… mentally…. physically. Without trying to change anything, simply take note of how your body feels…. and notice how you are feeling mentally. Mentally scan your body now, looking for areas of tension. Where is your body the most tense? Notice now where your body is most relaxed. See that these areas of relaxation are slowly getting larger…. Now turn your awareness to your breathing. Simply notice your breathing, without making any effort to change your breathing in any way. Imagine breathing in relaxation…. and breathing out tension. Feel yourself becoming more relaxed with each breath. Focus in on areas of tension in your body, and imagine directing your breath to these areas. Feel the breath in drawing in relaxation…. and as you exhale, imagine the tension draining away from each area of tension. Allow your breathing to relax your body. Feel your body and mind becoming relaxed…. calm…. peaceful. Deeply relaxed and calm.

To begin the relaxation process, imagine that you are at the top of a stairway. At the bottom of the stairway is a state of peace, calm, and relaxation. Take note of how you are feeling right now, at the top of the stairway. Imagine taking a step down the stairway… a single step closer to relaxation. Further descend the stairway, going down toward relaxation….. down…. down…. to a state of calm and relaxation. Picture yourself going slowly down the stairway, one step at a time. It is a comfortable, safe descent to a place of relaxation. Move down step by step, at your own pace, becoming more and more relaxed with each step you take. Take another step down…. and another…. more deeply relaxed with each step. You might even become a bit sleepy as you get closer and closer to relaxation. That’s okay. Allow your mind to drift and your body to relax, heavy and comfortable. Moving down the stairway, down, down… almost to the bottom now…. when you reach the bottom you will be pleasantly relaxed. Take the last few steps down to the bottom of the stairway….. Reaching the bottom now…. a state of calm and relaxation. You are now feeling peaceful and relaxed.

Get comfortable, preparing to relax. Find a position sitting or lying down, and start to relax your body. Take a deep breath in…. and breathe out…… In….. and out…… Continue to breathe deeply, slowly, and comfortably. I’ll count down now, from 10… to 1. As I say each number, you can become more relaxed. Let’s begin. 10…. feeling your muscle start to relax…. 9…. your hands and feet are warming and relaxing….. 8…. your muscles are becoming loose and heavy….. 7….. notice your attention drifting… becoming more relaxed…. 6…. relaxing even further now…. peaceful…. 5…. a tingly feeling of relaxation spreading through your body… pleasant and relaxed 4…. further relaxed and peaceful…. 3…. free of tension….. 2…. almost completely relaxed now….. 1…. you are now deeply relaxed. Very deeply relaxed and comfortable.

Choose a focus word that you will concentrate your attention on. I’ll use the word “calm” here as an example. As your thoughts wander, keep returning your attention to this word. It is normal and natural for your thoughts to wander. Just accept the thoughts as they come, and let the thoughts pass while you return your attention to your focus word. As you inhale, imagine breathing in relaxation as you focus on the word “calm.” As you exhale, repeat your focus word… calm. Breathe in… calm Breathe out… calm Continue to breathe slowly and deeply. Repeat your focus word with each breath. (pause) Return your attention again to your focus word, repeating with each breath…. Breathe in… calm Breathe out…. calm Calm Calm Continue to focus on the word “calm.” (pause) As your thoughts wander, return your attention to the word “calm.” Repeating this word with each breath. (pause) Breathe in… calm Breathe out…. calm in… calm out… calm Continue breathing slowly and deeply.

Continue the autogenics process by turning your attention to your right hand. Imagine your right hand becoming warm. Starting at the tips of your thumb and fingers, the feeling of warmth spreads to your palm… to the back of your hand… to your wrist… Your right hand is very warm… Very heavy… Relaxed. Focus now on your left hand. Feel the feeling of warmth in your left hand… in your thumb and fingers… your palm… the back of your hand… your wrist…. Your left hand is warm, heavy, and relaxed. Continue the autogenics session, enjoying the relaxation you are experiencing. Notice your right arm becoming heavy and warm. Relaxing into warmth and heaviness… your forearm… elbow… upper arm…. Your whole right arm is warm… Very warm and heavy… The feeling of heaviness is very comfortable and relaxing…. Now turn your attention to your left arm. Feel your left arm warming, relaxing… Your left arm feels warm and heavy. Feel your left forearm… elbow… upper arm relaxing… warming… your entire left arm is heavy and warm… very relaxed. Turn your attention now to your feet. Notice the feeling of warmth spreading from your right toes… to your right foot… the bottom of your foot… the top of your foot…. your ankle… Your right foot feels very heavy… warmer… heavier…. relaxed. Feel the warmth beginning in the toes of your left foot. Your left foot is becoming warm… from the bottom of your left foot… to the top… to your ankle… your left foot is warm… heavy… Relaxing… Both of your feet are pleasantly warm… A relaxed feeling of heaviness… Warmth… And relaxation… Feel the relaxation moving… growing… your right lower leg becomes warm… Your knee… Your right upper leg… Your right leg is heavy and warm… Feel your left lower leg warming and relaxing… Your knee… upper leg…. your left leg is warm and heavy… Both of your legs are completely relaxed… Repeat the following relaxing statements in your mind, imagining each one: My right arm is warm My left arm is warm My right arm is heavy My left arm is heavy My right arm is warm and heavy My left arm is warm and heavy Both arms are warm and heavy My right leg is warm My right leg is heavy My left leg is warm My left leg is heavy Both legs are warm and heavy My arms and legs are warm My arms and legs are heavy My arms and legs are very warm and very heavy My heart rate is slow and regular My heart beat is slowing comfortably My forehead is cool My arms and legs are warm and heavy My heart beat is slow and steady My forehead is cool My arms and legs are very warm… relaxed…My arms and legs are so heavy and relaxed My heartbeat is steady… Slow… Relaxed…My forehead is smooth and cool I am relaxed I am relaxed (pause)

Stretch the muscles of your face as you open your mouth wide and breathe in…. yawn if you wish…. stretch the muscles of your face…. and let your face slacken gently as you breathe out…. relax completely…. let your lower jaw hang loosely below your upper jaw, your teeth not touching. Scan your body for areas of tension as you take another deep breath in. Feel the tension in your body as you hold that breath. Now let the tension go as you let the breath go. Point your toes, stretching your legs. Release the muscles of your legs and relax. Now bring your feet upward, toward your shins, stretching the back of your legs. Release the stretch, relaxing your legs completely. Let your legs become limp…. loose and relaxed…. Let your arms become relaxed and loose….. Notice how your body feels. Feel the relaxation flowing through your body. Notice that you can become even more relaxed…. wiggle your toes once or twice, and then allow your toes to be still and relaxed. Feel the relaxation flowing…. spreading…. until your feet are relaxed as well. Let the relaxation continue to your ankles. Feel how loose and relaxed your ankles feel. Now allow the muscles of your lower legs to give up their hold. Feel the relaxation in your lower legs… calm….. relaxed…. heavy….. relaxed….. Enjoy the feeling of relaxation as it continues to your knees….. then your upper legs…. feel your thighs legs relaxing and letting go…. your legs feel very heavy….. very heavy, and very relaxed….. Feel the relaxation flowing…. allow your buttocks to relax…. your pelvic area…. and now your abdomen….. feel the muscles becoming loose and relaxed…. letting go of all the tension…. relaxed and heavy….. Allow your lower back to relax….. feel the relaxation there as the muscles of your lower back give up their hold…. leaving nothing but relaxation… calm…. peaceful…. Let the relaxation continue to flow throughout your body, spreading now to the muscles of your sides….. feel your sides, abdomen, and chest gently moving in and out with each breath…. each breath making you even more relaxed….. Allow the muscles of your sides to let go…. feel the relaxation filling your core…. relaxing your chest and stomach….. your middle back….. your upper back….. The relaxation continues to increase…. pleasantly more and more relaxed…. deeper and deeper….. feel your shoulders relaxing…. your upper arms…. your elbows…. Feel your arms relaxing more and more…. becoming heavier and heavier… let the relaxation continue… spreading to your lower arms…. your wrists…. and your hands…. Your arms become completely limp and relaxed…. pleasant…. relaxed…. Let the relaxation continue from your lower back…. middle back…. and upper back…. to your neck…. the back of your neck and the front of your neck…. the back of your head… the top of your head…. your chin…. your face….. your jaws…. Feel your cheeks relaxing…. becoming completely loose and relaxed….. feel your lips relaxing…. becoming soft and relaxed….. let your tongue relax….. feel your nose relaxing… let your eyes relax….. your eyelids are very heavy and relaxed….. feel your eyebrows relaxing…. and your forehead becoming smooth, cool, and relaxed…. Your whole body is now fully relaxed… Enjoy the relaxation you are experiencing… use your left thumb and two fingers to gently squeeze your right thumb, while at the same time saying silently “relax,” anchoring the feeling of relaxation to this spot. Experience the feeling of deep relaxation. Notice your breathing. Notice how calm and regular your breathing is…. watch your breathing, without trying to change it in any way. As you breathe in, say in your mind “I am relaxed.” As you breathe out, mentally say “I am calm.” I am relaxed I am calm I am relaxed I am calm Now squeeze your right thumb while mentally saying, “relax.” Let the anchoring occur as this spot becomes associated with the peaceful, relaxed state you are in. Feel the relaxation deepen each time you squeeze your right thumb while saying “relax.” Continue to allow the relaxation to flow throughout your body…. calm…. peaceful… relaxed….. (pause) Memorize this feeling of relaxation. Notice how your body feels. Notice how calm you are. Create a picture in your mind of this state of relaxation. With this image in mind, gently squeeze your right thumb one more time while saying to yourself, “relax.” Feel the relaxation deepen. This spot is an anchor to remind you of the relaxation you are feeling right now. In the future, when you squeeze your right thumb, the feelings and memories of how relaxed you are right now will fill your mind, and your body will automatically relax. You are as relaxed as you want to be. Calm… Relaxed….. Warm…safe….comfortable…relaxed… (pause) You can use anchoring any time to cue your body to relax. Remember the pleasant, peaceful state of relaxation, and know that your anchor can remind you of the relaxation you experienced.

Now begin to create a picture in your mind. Imagine a place where you feel completely at ease. This might be a favorite place you have been, or somewhere you have seen, or it might be completely imaginary. It’s up to you. Picture this place where you feel happy and calm. Create the details about this place in your mind. Visualize the sights…. sounds…. and smells… of your place. Imagine how you feel physically. You are comfortable, enjoying the pleasant temperature….. enjoying being still and relaxing or doing whatever enjoyable activities you participate in here….. Enjoy the way you feel in this safe place. You feel calm and safe here. At peace with yourself. Remain in your peaceful place while you meditate calmly and build your self-esteem. Imagine that all of the following affirmations are true for you, right now in this moment, and enjoy the self-esteem relaxation you experience. Repeat each affirmation in your mind, or out loud, with conviction. Use your imagination to fully believe each self-esteem relaxation affirmation. The self-esteem relaxation affirmations begin now. I am at peace with myself. I appreciate who I am. I value myself as a person. All people have value, and I am a valuable human being. I deserve to relax. I deserve to be happy. I embrace my happy feelings, and enjoy being content. I imagine and believe that all of these affirmations are true for me, right now in this moment, and enjoy the self-esteem relaxation I am experiencing. When my mood is low, I accept my emotions and recognize that the low mood will pass, and I will be happy again. I look forward to the good times. My future is bright and positive. I look forward to the future, and I enjoy the present. I look fondly upon many memories from my past. I forgive myself for my mistakes. All people make mistakes. I used to feel regret about some of my mistakes because I am a good person and want to do the best that I can, and now, I am still a good person and I release the feelings of regret because I have learned and moved on. I forgive myself for errors I have made, because I have felt bad about them long enough. I have suffered enough, and now it is time to be free. By freeing myself from past mistakes, I can move on and do good things. I forgive myself. I imagine and believe that all of these affirmations are true for me, right now in this moment, and enjoy the self-esteem relaxation I am experiencing. I feel good about who I am today. I accept the person that I am. I accept my flaws, and accept my strengths. I view my shortcomings as strengths not yet developed, rather than as weaknesses. I eagerly develop new strengths. I imagine and believe that all of these affirmations are true for me, right now in this moment, and enjoy the self-esteem relaxation I am experiencing. I approach challenges with strength. I do the best that I can at the time. I give 100% effort when I am able and when I choose to put full effort toward the things that are important. I accept my imperfections and the imperfections in what I do. My efforts are good enough, and they’re okay. I do not have to be perfect to be okay as a person. I am a human being with flaws. I enjoy being who I am, and love myself as I am. I nurture the child within me. I feel secure in who I am, and do not need to compare myself to others. All of the strengths I have ever had are present in me today. I still have the same positive character, even if not all of my strengths are shown right now. I have all of those strengths of character, and will use those strengths again. I imagine and believe that all of these affirmations are true for me, right now in this moment, and enjoy the self-esteem relaxation I am experiencing. I accept myself. I care for myself. I take time for myself, and enjoy it. I deserve time for myself, and I feel good about taking this time regularly. I handle difficulties with grace. I allow myself to experience and express emotions, both negative and positive. I accept myself. I am perfectly alright just the way I am. I accept myself. I am a valuable human being. I accept myself. I feel confident. I accept myself. I feel secure. I accept myself. I accept myself. Think again about your peaceful place. Picture yourself enjoying this environment. Acknowledge the feelings you are experiencing after repeating the self-esteem relaxation affirmations. Accept any positive or negative feelings you are having. Allow yourself to feel calm and at peace. Know that you can return here to this peaceful place in your imagination any time to relax, and feel calm, comfortable, and safe. Take with you the feelings of acceptance of yourself, and belief in the self-esteem relaxation affirmations. Continue to feel positive and accepting of yourself. Hold onto this secure feeling of self-esteem as you return to your day.

Allow your body to relax and your mind to focus on the calming color relaxation. Allow the relaxation to occur naturally…. allow and observe…. Create a picture in your mind of the color red. Imagine red of all shades…. You might picture red objects, a red landscape, or just a solid color….. Imagine all of the different tones of red…. roses…. bricks…. apples….sunset…. Enjoy the color red. Now allow the color you are imagining to change to orange. Picture the color orange…. infinite shades of orange…. flowers…. pumpkins…. carrots…. Fill the entire visual field of your mind’s eye with the color orange. Enjoy the color orange. Visualize the color yellow. See in your imagination all the various shades of yellow. Allow yellow to fill your vision…. lemons…. flowers….. fall leaves… Imagine the endless tones of the color yellow. Imagine yourself surrounded with the calming color yellow….. Immerse yourself…. Enjoy the color yellow. Let the color you are imagining become green. Fill your imagination with the color green. Endless shades and tones of green…. plants…. leaves…. grass…. Imagine being surrounded by beautiful green….. all shades from the lightest to the darkest, bright green…. subdued green… Enjoy green. Now see in your mind the color blue. Surround yourself with beautiful blue…. Unending shades of blue….. water….sky…. Imagine blue filling your vision….. Enjoy the color blue. Allow the color in your imagination to become violet….. Focus on the multitude of purples around you…. flowers….eggplant….sunrise…. Immerse yourself in the color violet…. Enjoy violet. Now allow your attention to return to your breathing….. notice how calm and regular your breathing is now….. Meditate on the calming color relaxation once more…. Imagine the colors again, one at a time…. starting with red…. Orange…. Yellow…. Green….. Blue….. Violet….. Now picture whatever calming color you wish. Do you have a favorite? Or a color that suits your mood right now? Imagine whatever colors you like. Allow your mind to be relaxed, focused, and calm….. Enjoy the feeling of relaxation you are experiencing……

Imagine you are walking toward the ocean…. walking through a beautiful, tropical forest…. You can hear the waves up ahead…. you can smell the ocean spray…. the air is moist and warm…. feel a pleasant, cool breeze blowing through the trees…. You walk along a path….coming closer to the sea….as you come to the edge of the trees, you see the brilliant aqua color of the ocean ahead…. You walk out of the forest and onto a long stretch of white sand…. the sand is very soft powder…. imagine taking off your shoes, and walking through the hot, white sand toward the water…. The beach is wide and long…. Hear the waves crashing to the shore…. Smell the clean salt water and beach…. You gaze again toward the water…. it is a bright blue-green…. See the waves washing up onto the sand….. and receding back toward the ocean…. washing up…. and flowing back down….. enjoy the ever-repeating rhythm of the waves… Imagine yourself walking toward the water…. over the fine, hot sand…. you are feeling very hot…. As you approach the water, you can feel the mist from the ocean on your skin. You walk closer to the waves, and feel the sand becoming wet and firm…. A wave washes over the sand toward you…. and touches your toes before receding… As you step forward, more waves wash over your feet… feel the cool water provide relief from the heat…. Walk further into the clear, clean water…. you can see the white sand under the water…. the water is a pleasant, relaxing temperature…. providing relief from the hot sun… cool but not cold…. You walk further into the water if you wish…. swim if you want to…. enjoy the ocean for a few minutes….. allow the visualization relaxation to deepen…. more and more relaxed… enjoy the ocean…. Now you are feeling calm and refreshed… You walk back out of the water and onto the beach… Stroll along the beach at the water’s edge…. free of worries… no stress… calm….. enjoying this holiday…. Up ahead is a comfortable lounge chair and towel, just for you… Sit or lie down in the chair, or spread the towel on the sand…. relax on the chair or towel…. enjoying the sun…. the breeze…. the waves….. You feel peaceful and relaxed…. allow all your stresses to melt away….

You are walking through the trees… small aspens, their leaves moving in a slight breeze. The sun shines down warmly. You walk toward a clearing in the trees. As you come closer to the clearing, you see that it is a meadow. You walk out of the trees, into the meadow. Tall green grass blows gently… You are probably feeling a bit tired… It would be so nice to sit down in the grass. Walk further into the meadow now… Looking around… Imagine the meadow in your mind’s eye… What does this peaceful meadow look like? Find a place to sit. You might want to sit or lie down in the grass… Perhaps you have a blanket with you that you can unroll over the soft grass and lie down. Feel the breeze caress your skin as you sit or lie down in the sun. It is a pleasant day… warm, but not hot… Quiet and peaceful. Notice the sights around you. The grass, whispering… See the mix of meadow grasses, clover, wildflowers around you. Watch a small ladybug climb a blade of grass. Climbing up toward the top, pausing for a moment, and then flying away. Imagine closing your eyes and listening to the sounds of the peaceful meadow. Hear birds singing… the breeze rustling the grass softly… Feel the sun on your face. Imagine turning your face up toward the sky, eyes closed, enjoying the warmth of the sun. Smell the grass… the wildflowers… the smell of the sun on the earth… Look around again to see the sights around you. Notice how the ground follows gentle contours of hills. See the blue sky above you… a few wispy clouds drifting slowly by. See the trees at the edge of the meadow. The meadow is lush and green, a haven for birds and animals. As you watch, a deer peers out through the trees, and emerges to graze at the edge of the meadow. The deer raises its head to look at you, sniffing the breeze, and then turns, disappearing silently into the trees. Rest and luxuriate in this peaceful meadow. Notice the sights, sounds, and smells around you. Feel the soft grass beneath you, the sun and breeze on your skin. Imagine all the details of this place. (pause)

Imagine that you are walking along a path… entering a wildlife sanctuary. This sanctuary is a preserved nature area… maybe in the wilderness, or perhaps in the middle of a city. The path is paved… just wide enough for walking. Enter the sanctuary, walking along the path. Wild grass grows beside the path, and there are trees on both sides. Birds are singing off in the distance. It is a beautiful, sunny day. The air is pleasant and warm, a slight breeze making it even more comfortable. Feel the sun shining down on you… warming and relaxing your body. Take a deep breath, enjoying the fresh air. Breathe out, feeling invigorated. Take another deep breath in…. and out… Continue to breathe the fresh, clean air. The path curves up ahead, continuing deeper into the beautiful sanctuary. As you continue along the path, you admire the scene around you. Small trees grow near the path, their bark smooth and light colored… small round leaves twisting gently in the breeze. Further back from the path, larger trees grow. There is a variety of trees. Wildflowers grow in the grass right next to the path. As you round a curve in the path, you can see up ahead a clearing…. it is a pond, or a small lake. You can see up ahead that the path continues next to the water. As you walk toward the water, the sun shines down, birds sing, a breeze blows… it is so peaceful here. Such a beautiful day. You feel very content. Continue to walk toward the pond, seeing the reeds growing among the grass near the water. As you approach the pond, you can hear even more birds singing. Getting closer to the water, you see the reeds getting thicker toward the water’s edge, and continuing around the shallow edges of the pool. The deeper water toward the center is smooth. See the ducks swimming…. leaving small wakes behind them… the water flowing out in a V shape as the birds slowly swim through the water. As you continue along the path, you walk beside the pond, enjoying the sights and sounds of this sanctuary. Up ahead, the paved trail connects with a wooden path, like a dock, that extends over the water and to a bird watching blind. This would be a wonderful place to sit. Imagine yourself continuing along the paved trail, approaching the wooden path. You can see more birds now, black birds with red wings darting in and out of the reeds. Geese. Loons. Sparrows. Chickadees. A muskrat swims among the reeds, then dives under the water. You are almost to the wooden path now. Step onto this path if you wish, walking above the reeds and the mud at the sides of the pond…. now over reeds and water. The blind is located right in the middle of the reeds, but above them, so you are directly among the birds. The blind has wooden sides, with openings that you can look through, and inside this structure there are comfortable benches where you can relax. The sides go slightly higher than the top of your head, and the top of the blind is open to the sky. Imagine sitting on a bench, and closing your eyes for a moment to simply enjoy the sun and the peaceful sounds of the wildlife around you. (pause) Look around now, at the beautiful scenery around you. The sanctuary is such a calm, serene treed area with this lake in the middle. Imagine peering through the window of the blind…. Look out over the water, admiring it’s stillness… reflecting the blue sky and a few small white clouds. Across the water, in the distance are more trees… and beyond that, a grassy, green hill. This scene makes a perfect picture, with water, trees, hills, and sky…. Imagine looking out another opening in the blind, looking a different direction. Look out across the reeds…. along the edge of the pond. See as a deer emerges from the trees to drink from the pond, delicately stepping through the reeds to water. See the water dripping from its muzzle as the deer raises its head. The deer turns and disappears back into the trees. Another muskrat swims by. A colorful duck flies overhead, and spreads its wings to descend and land in the water. Water sprays and splashes out to the sides of the duck as its feet skim the surface, before finally lowering its body, folding its wings, and swimming. Another duck follows, landing in the water to swim alongside the first one. A small bird lands right on the top edge of the blind, and looks at you, chirping pleasantly. The bird stays for a few moments before flying off. Relax in this peaceful sanctuary. You may want to imagine laying back and closing your eyes, or continuing to look around. Imagine spending time however you wish, here in this peaceful place. (pause) You are so relaxed and calm. At peace…. content. Relax for a few moments longer in this wildlife sanctuary.

Imagine that you are outdoors at dusk. It is still light out, but the sun has set below the horizon. It is a pleasant temperature, comfortable….. and you are in a safe, peaceful place in the country. Maybe you are on a farm, or in the mountains, or in the open prairie…. picture a place that feels calm, safe, and serene…. a place you would enjoy watching the starry sky at night. Imagine the details of your surroundings. You are probably sitting in a chair, or lying on a blanket. Your position allows you to admire the sky above. See the grass on the ground around you. You might see some trees, or rocks…. or even just wide open plains. Imagine this pleasant scene, and feel yourself relaxing, simply enjoying this solitude. The sky is becoming gradually darker. The highest part of the sky is a deep indigo color, becoming darker and darker as the moments pass. This color blends into a lighter shade, almost green…. At the horizon, the sky is an interesting shade of pink, mixed with gray in the fading light. It is very peaceful watching the sky darken. The air around you is still and calm. In the distance, you can hear crickets and frogs as they begin to sing. The air is slightly cooler now, very pleasantly cool against your forehead and cheeks. Looking at the horizon now, shapes such as distant trees or buildings are in silhouette. Your eyes are slowly adjusting to the decreasing light. As you gaze up at the sky above, it stretches from horizon to horizon like a vast dome. Straight up above, the sky is growing darker, and is nearly black…. fading to a lighter color near the horizon in the west. You can see the first stars appear…. first one star… and then another…. and another…. See them twinkle…. shining like tiny diamonds. As you look at the darkening sky, you can see more and more stars. Relax and enjoy the dusk…. watching night begin. (pause) The sky is even darker now. It has become a dark black, with only a slight hint of light at the horizon where the sun has set. The sky is so clear…. you see no clouds anywhere to obscure the starry sky. More stars have appeared, until now the sky looks like it has been sprinkled by a salt shaker full of gleaming crystals of salt that are the stars. Some stars are bright, luminous…. others are tiny specs that you can barely see. Simply enjoy relaxing under the starry sky…. enjoying this quiet retreat. (pause) Now the sky is jet black. Out here, away from city lights, the stars are amazingly bright. Have you ever seen so many stars? The sky is filled with so many stars, you would not even be able to count them. See the constellations formed by stars… it is like hundreds of connect the dots pictures spread out before you. The starry sky is so huge…. so vast…. a beautiful glimmering blanket of stars stretching up in a complete circle around you from every horizon. Admire the starry sky…. feeling very calm…. relaxed…. at peace….. (pause)

Now it is time to reawaken your body and mind. When you are ready, start to move your muscles a little, feeling each muscle reawaken. Wiggle your fingers and toes. Open your hands… then close them… and open them once again. Roll your shoulders forward….. and back…. feeling your muscles reawakening. Lean your left ear toward your left shoulder…. return to center…. and move your right ear toward your right shoulder…. then return to neutral. Stretch a bit, feeling the energy flowing through your body. Take a deep breath, reaching your arms up above your head as you inhale, and lowering your arms out to the sides and down as you exhale. Take one more deep breath in, feeling fully alert and awake as you exhale. Return to your usual activities feeling calm and refreshed.

Now it is time to return to your usual level of alertness and awareness. Take a deep breath in…. and out. Breathe in again…. and out…. Continue to breathe smoothly and regularly, feeling your energy increasing with each breath. As you breathe, allow your body to reawaken. Feel the energy flowing through your muscles. Raise your shoulders as you breathe in, and lower them as you breathe out. Feel your muscles reawaken. Keep with you the feeling of calm and relaxation, while returning to a state of wakefulness. When you are ready, open your eyes and return to your day, feeling alert and calm.

You are feeling calm and relaxed, and you can return to this state whenever you need to in order to feel calm and at peace. Keep with you this feeling of relaxation while you slowly return your awareness to the present. Keeping your eyes closed for a few moments longer, notice the surface you are on. Notice the feeling of your clothing against your skin. Turn your attention to the sounds of your environment around you. Feel your mind and body reawaken as your awareness of your surroundings increases. Open your eyes, looking around you at your surroundings. Become fully aware of the environment around you. When you have returned to your usual level of alertness, you can return to your day, feeling awake, calm, and relaxed.

Now it is time to conclude your relaxation experience, while keeping with you a relaxed feeling. Imagine that you are at the bottom of a stairway. At the top of the stairway is a state of alert and calm. With each step up, you become more and more awake. Picture yourself beginning to ascend the stairway. Taking a step up, becoming slightly more awake, more alert. Take another step up, and another, feeling your body and mind reawaken more and more with each step. Continue up the stairway, nearing the middle of the stairway. Becoming more awake. More alert. Feeling your energy increasing, flowing through your body. Climb further up the stairway, another stair, and another, more awake with each one. Nearing the top of the stairway. Only three steps left before you reach your usual level of awareness, feeling calm yet alert and energized. Three…. two….. one.

You are now feeling deeply relaxed. Very deeply relaxed and calm. You can allow this feeling of relaxation to quiet your mind even further, and drift off into peaceful sleep. Let your mind drift…. I’ll count down now from 5 to 1. When I reach 1, you will be comfortably asleep. Allow yourself to become closer and closer to deep sleep with each number…. gently drift off to sleep. 5 4 3 2 1

It’s time now to finish your relaxation session and return to your day. Allow your mind and body to reawaken…. gradually becoming more alert. I’ll count to 5. When I reach 5, you will be fully awake and feeling calm and energized. 1… becoming more awake and alert 2…. feeling your mind and body reawaken 3…. move your muscles a little 4…. almost completely awake now 5…. feeling full of energy and refreshed.

Now that you are fully relaxed, take a moment to memorize this state before returning to your usual activities. Notice the relaxation you are experiencing. See how calm and regular your breathing is. Take note of the relaxation in your body and the calm state of your mind. Observe closely the feeling of relaxation, and commit the details to memory so you can remember and recreate this relaxation again whenever you need to. Memorize this relaxed feeling. Now that you have memorized this state of relaxation, you can reawaken your body. I’ll count up to 5. Allow yourself to become more awake and alert with each number, until at 5, you are completely awake and calm. 1 2 3 4 5

Now it is time to reawaken your body and mind, and return to your day. A quick stretch will energize you and wake up your muscles. Open your hands…. and close them…. open…. and close. Reach your arms out to the sides, straight out and level at shoulder height. Hold this position. Now reach your arms forward, out to the front at shoulder height…. then raise your hands up above your head and out to the sides. Lower your arms to your sides. Point your toes, stretching your legs. Now raise your toes up toward the front of your legs, stretching your heels down. Now stretch any areas that need to further awaken. Shake your arms and shoulders gently, feeling your body completely reawaken. Take deep breath in… and out…. and when you are ready, return to your usual activities, feeling alert and energized, yet calm.

Your whole body is now fully relaxed… Enjoy the relaxation you are experiencing… use your left thumb and two fingers to gently squeeze your right thumb, while at the same time saying silently “relax,” anchoring the feeling of relaxation to this spot. Experience the feeling of deep relaxation. Notice your breathing. Notice how calm and regular your breathing is…. watch your breathing, without trying to change it in any way. As you breathe in, say in your mind “I am relaxed.” As you breathe out, mentally say “I am calm.” I am relaxed I am calm I am relaxed I am calm Now squeeze your right thumb while mentally saying, “relax.” Let the anchoring occur as this spot becomes associated with the peaceful, relaxed state you are in. Feel the relaxation deepen each time you squeeze your right thumb while saying “relax.” Continue to allow the relaxation to flow throughout your body…. calm…. peaceful… relaxed….. (pause) Memorize this feeling of relaxation. Notice how your body feels. Notice how calm you are. Create a picture in your mind of this state of relaxation. With this image in mind, gently squeeze your right thumb one more time while saying to yourself, “relax.” Feel the relaxation deepen. This spot is an anchor to remind you of the relaxation you are feeling right now. In the future, when you squeeze your right thumb, the feelings and memories of how relaxed you are right now will fill your mind, and your body will automatically relax. You are as relaxed as you want to be. Calm… Relaxed….. Warm…safe….comfortable…relaxed… (pause) Now it is time to start to become aware of your surroundings and return to your usual level of alertness. Keep your eyes closed for a few moments while your body reawakens. You can use anchoring any time to cue your body to relax. Remember the pleasant, peaceful state of relaxation, and know that your anchor can remind you of the relaxation you experienced. Count up, from one to five with me, becoming more alert with each number, until at 5 you are fully awake and alert. 1, becoming more awake, more alert, energetic…. 2, feeling calm, awakening even more…. 3, almost totally awake now, ready to resume with your day…. 4, eyes open, stretch the muscles, becoming completely awake…. 5, fully awake, fully alert, rested and ready to go.