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Take a deep breath in, and tense the muscles in your thighs. Hold for just a moment, and then release
everything. As you do this, the blood flow to your muscles increases, and you may notice a warm tingling
sensation. Enjoy this feeling of soothing relaxation in your thighs.
Again, breathe in deeply and tighten your thigh muscles. Hold for a moment. Now release. Focus on
letting your muscles go limp and loose.
Draw in a nice deep breath and gradually tighten the muscles in your buttocks. Hold this contraction for a
few seconds, and then release your breath. Feel the tension leaving your muscles. Feel them relaxing
completely.
Once more, breathe in deeply and tighten the muscles in your buttocks. Hold for a moment. Now release
them. You are becoming more and more deeply relaxed.
Take another breath, and this time, gradually tighten all the muscles in your legs, from your feet to your
buttocks. Do this in whatever way feels natural and comfortable to you. Hold it...and now release all these
large strong muscles. Enjoy the sensation of release as you become even more deeply relaxed.
Now bring your awareness to your stomach. Draw in a nice deep breath and then tighten these muscles.
Imagine you are trying to touch your belly button to your spine. Now release your breath and let your
muscles relax. Notice the sensation of relief that comes from letting go.
Once again, draw in a deep breath and then tighten your stomach muscles. Hold for a few seconds... and
then let them relax as you exhale and release all tension.
Bring your awareness to the muscles in your back. As you slowly breathe in, arch your back slightly and
tighten these muscles....Now release your breath and let your muscles relax.
Again, draw in a deep breath and then tighten your back muscles. Hold for a few seconds...and then let
them relax and release.
Now give your attention to your shoulder muscles and the muscles in your neck. As you slowly draw in a
nice deep breath, pull your shoulders up towards your ears and squeeze these muscles firmly. Now
breathe out completely, and allow your contracted muscles to go loose and limp.
Again, pull your shoulders up towards your ears and squeeze these muscles firmly.
Now feel the tension subside as you relax and breathe out.
Feel the heaviness in your body now. Enjoy the feeling. Feel yourself becoming heavier and heavier. Feel
yourself becoming more and more deeply relaxed.
You are calm, secure, at peace.
Now it’s time to let go of all the tension in your arms and hands. Let’s start with your upper arms.
As you breathe in, raise your wrists towards your shoulders and tighten the muscles in your upper arms.
Hold that breath and that contraction for just a moment...and then gently lower your arms and breathe all
the way out. You may feel a warm, burning sensation in your muscles when you tighten them. Feel how
relaxing it is to release that tightness and to breathe away all tension.