The name of this exercise

is "Relax... Relax."

The name of this exercise

is "Relax... Relax."

(a)

Now,

it’s a fact of life

that anxiousness, anger and upset

are a part

of any body’s experience…

and

it's a fact of life

that anxiousness, anger and upset

can compromise

any body’s thinking.

(pause)

Though anxiousness has its purpose

in turning up our senses

in tuning in to danger

so we bolster our defenses,

it's important

to one's safety

to fully understand

the mind works better

when it’s comfortably relaxed

and the body functions better

when its refreshed and rested…

(a)

Now,

it’s a fact of life

that anxiousness, anger and upset

are a part

of any body’s experience…

and

it is a fact of life

that anxiousness, anger and upset

can compromise

any body’s thinking.

(pause)

Though anxiousness has its purpose

in turning up our senses

in tuning in to danger

so we bolster our defenses,

it's important

to one's safety

to fully understand

the mind works better

when it’s comfortably relaxed

and the body functions better

when its rested and refreshed…

(b)

The goal of this exercise

is to foster

the art and the skill

of relaxing comfortably

to whatever degree

is to your best advantage,

whenever it is to

your best advantage,

wherever it is

to your best advantage,

and for as long

or as briefly

as it is

to your best advantage…

relaxing

while sustaining awareness

and confidence in your ability

to react

to whatever you might want to react to

in whatever way might be

to your best

long term advantage.

(b)

The goal of this exercise

is to foster

the art and the skill

of comfortably relaxing

whenever it is to

your best advantage,

to whatever degree

is to your best advantage,

wherever it is

to your best advantage,

and for as briefly

or as long

as it is

to your best advantage…

relaxing

while sustaining alertness

and confidence in your ability

to react

to whatever you might want to react to

in whatever way might be

to your best

long term advantage.

(c)

That is to say,

the goal of this exercise

is to foster a certain ability

to become and to stay

optimally alert

while also being

optimally relaxed…

whenever it is

to your best advantage,

to whatever degree

is to your best advantage,

depending on the situation…

(c)

That is to say,

the goal of this exercise

is to foster a certain ability

to become and to stay

optimally relaxed

while also being

optimally alert…

to whatever degree is

to your best advantage,

whenever it is

to your best advantage,

depending on the situation…

(1)

First,

number one,

get yourself into

a comfortable position.

Eyes open or eyes closed –

whatever you prefer….

And please keep in mind

that you can

let yourself feel free

to change your position

or scratch any itch

at any time

that

that will make you

feel more comfortable...

And that

you can

allow yourself to feel free

to listen to what I have

to suggest

with whatever degree of dis-trust

or skepticism or resistance

you want…

And this can be your proof

of your ability

to stay as alert as you want

while you let yourself experience

the sort of relaxation and awareness

that you can let yourself experience

without any anxiety or agitation—

like when you go to a movie

or to a play --

completely in control

of your own experience…

(1)

First,

number one,

get yourself into

a comfortable position.

Eyes closed or eyes open –

whatever you prefer….

And please keep in mind

that you can

let yourself feel free

to scratch any itch

or change your position

at any time

that

that will make you

feel more comfortable...

And that

you can

allow yourself to feel free

to listen to what I have

to suggest

with whatever degree of dis-trust

or resistance or skepticism

you want…

And this can be your proof

of your ability

to stay as alert as you want

while you let yourself experience

the sort of awareness and relaxation

that you can let yourself experience

without any agitation or anxiety—

like when you go to a play.

or to a movie --

completely in control

of your own experience…

(2)

Now… two.

while I lay out the few ground rules,

you can begin

to let yourself settle in.

And as you

listen to my voice

you might also notice

the little sounds

beside my voice

and the sensations within…

and you might

feel yourself breathing...

and whatever your breathing is like

now, for just a little while,

try to breathe just a little more slowly

and a little more deeply..

(2)

Now… two.

while I lay out a few ground rules,

you can begin

to let yourself settle in.

And as you

listen to my voice

you might also notice

the sensations within

and the little sounds

beyond my voice…

and you might

feel yourself breathing...

and whatever your breathing is like

now, for just a little while,

try to breathe just a little more deeply

and a little more slowly.

(3)

Now, number three :

you might really enjoy

the surprises available

in allowing yourself to be

at first very resistant

to letting yourself

try new things

or initially quite skeptical

about

being able to imagine

being able to achieve

being able to allow yourself

to be able to learn

to be both alert and relaxed

at the same time.

You MIGHT even

really ENJOY

the surprises available

in allowing yourself

to THINK it’s not possible

to be able to allow yourself

to be able to learn

to be able to achieve

being both alert and aware

and relaxed at the same time.

And please allow me

to sometimes be so wordy

as to seem to confuse…

not that confusion cannot be helpful…

but you can understand

more than you think

you understand

if you listen

not only to the meanings of my words

but to the sounds….

(3)

Now, number three :

you might really enjoy

the surprises available

in allowing yourself to be

quite resistant at first

to letting yourself

try new things

or initially very skeptical

about

being able to imagine

being able to learn

being able to allow yourself

to be able to achieve

being both relaxed and alert

at the same time.

You MIGHT even

REALLY enjoy

the surprises available

in allowing yourself

to BELIEVE it’s not possible

to be able to achieve

being able to allow yourself

to be able to learn

to be both aware and alert

and relaxed at the same time.

And please allow me

to sometimes be so wordy

as to seem to confuse…

not that confusion cannot be helpful…

but you can understand

more than you think

you understand

if you listen

not only to the sounds of my words

but to the meanings….

(4)

Now, four.

You can probably remember

any number of times

that you have achieved

certain achievements

without really believing that

you could…

or perhaps not even believing

at first that

you would if you could

or you should…

and you can

imagine not really believing

that you can

comfortably

relax and maintain alertness

to whatever degree is

to your best advantage

while allowing yourself

to discover what you can

in learning

to let your body and mind relax

progressively, imperceptibly,

to whatever degree

is to your best advantage,

whenever it is to your best advantage—

all the while

being able to keep

a part of your mind

conscious and alert and aware.

(4)

Now, four.

You can probably remember

any number of times

when you have achieved

certain achievements

without really believing that

you could…

or perhaps not even believing

at first that

you would if you could

or you should…

and you can

imagine not really believing

that you can

comfortably

maintain alertness and relax

to whatever degree is

to your best advantage

while allow yourself

to accomplish what you can

in learning

to let your mind and body relax

imperceptibly, progressively,

to whatever degree

is to your best advantage,

whenever it is to your best advantage—

all the while

being able to keep

a part of your mind

conscious and alert and aware.

(5)

Now, five.

You can

give yourself permission,

can you not,

to take a little bit of time

to rest

away from the rest of your thoughts

of whatever you have going on

in other parts of your life...?

That is to say,

you can allow yourself,

can you not,

to take a brief,

concentrated vacation

for half an hour or so,

to allow yourself to

foster your skills

at allowing your body and mind

to take a brief concentrated vacation

for a few minutes or so

whenever

it is to your best advantage

wherever it is

to your best advantage

for as long as it is

to your best advantage—

A brief concentrated vacation

to focus your mind

and to allow your body

to relax,

and to allow that complex interaction

between your body and your mind

that allows your mind

and your body

to relax,

to rest,

to refresh,

to renew,

to restore,

to repair,

to rejuvenate…

That’s fine…

So far, so good.

(5)

Now, five.

You can

give yourself permission,

can you not,

to take a little bit of time

to rest

away from the rest of your thoughts

of whatever you have going on

in other areas of your mind...?

That is to say,

you can allow yourself ,

can you not,

to take a brief,

concentrated vacation

for a half hour or so,

to allow yourself

to foster your skills

at allowing your mind and body

to take a brief concentrated vacation

for a few minutes or so

wherever

it is to your best advantage…

whenever it is

to your best advantage…

for as long as it is

to your best advantage—

A brief concentrated vacation

to focus your mind

and to allow your body

to relax,

and to allow that complex interaction

between your mind and your body

that allows your body

and your mind

to relax,

to repair,

to rest,

to restore,

to renew,

to refresh,

to rejuvenate…

That’s fine…

So far, so good.

(6)

Six :

Now,

You can

allow yourself

to take notice

that you can

trust your mind

to maintain sufficient watchfulness

and alertness

as you feel yourself

actually becoming

imperceptibly,

progressively

more and more

comfortably relaxed…

And you can

allow yourself

to take notice that

your body and your mind

can function more efficiently

when your mind and your body

can be

in a state of comfortably relaxed

readiness…

And you can

allow yourself

to briefly realize

that your mind is alert

by noticing from time to time

how your mind does notice

certain sounds

in your environment,

or certain sensations

in your body,

or how certain thoughts

can be stimulated

by certain words….

And each time

you allow yourself to notice that,

this can signal

a comfortable alertness

and a deepening

of your body’s relaxation

and a deepening

of your mind’s ability

to trust in its own ability

to allow your body

and your mind

to allow your mind

and your body

a more comfortable experience

of relaxing…

(6)

Six :

Now,

you can

allow yourself

to take notice

that you can

trust your mind

to maintain sufficient alertness

and watchfulness

as you feel yourself

actually becoming

progressively,

imperceptibly

more and more

comfortably relaxed…

And you can

allow yourself

to take notice that

your mind and your body

can function more efficiently

when your body and your mind

can be

in a state of comfortably relaxed

readiness…

And you can

allow yourself

to briefly notice

that your mind is alert

by realizing from time to time

how your mind does notice

certain sensations

in your body,

or certain sounds

in your environment,

or how certain thoughts

can be suggested

by certain words….

And each time

you allow yourself to notice this,

that can trigger

a comfortable alertness

and a deepening

of your body’s relaxation

and a deepening

of your mind’s ability

to trust in its own ability

to allow your mind

and your body

to allow your body

and your mind

a more comfortable experience

of relaxing…

(7)

Now. Seven:

You already know

what the understanding is, here.

You’re doing a little listening,

and I’m doing a little commenting.

And I’m doing a little observing,

and you’re doing a little critiquing…

And you may

do a little mental wandering;

while I do a little suggesting

that there are ways

to use your own mind

and your own

natural abilities

in ways you perhaps

have yet

to fully understand …

and in ways

that may help

to a certain degree

in assisting you

to safely, comfortably relax,

and rejuvenate

for just a little while

within…

whenever it is

to your best advantage…

and without any concerns

about awareness…

(7)

Now. Seven:

You of course understand

what the arrangement is, here.

You’re doing a little listening,

and I’m doing a little commenting.

And, you’re doing a little critiquing,

and I’m doing a little observing …

And you can

do a little mental wandering;

while I do a little suggesting

that there are ways

to use your own mind

and your own

natural abilities

in ways you perhaps

have yet

to fully comprehend …

and in ways

that may help

to a certain degree

in assisting you

to safely, comfortably relax,

and rejuvenate

for just a little while

within…

whenever it is

to your best advantage…

and without any concerns

about alertness…

(8)

Eight:

NOW you can

allow yourself

to give any attention you like

to whatever thoughts you like

as you just let your mind wander

or as you sometimes seem to listen

in previously unrealized ways

to the words

and to the inter – resting thoughts

that may move

through your mind

at any given time….

(8)

Eight:

NOW you can

allow yourself

to give any attention you like

to any particular thoughts you like

as you now let your mind explore

or as you sometimes deeply listen

in previously unrealized ways

to the words

and to the inter – resting awarenesses

that may glide

through your thoughts

at any given time…

(9)

NINE.

When we speak of relaxing

we can mean

allowing a loosening of muscles

in most areas of your body

while your mind enjoys

a certain inner vigilance

and awareness.

And when we speak of alertness

we can mean

allowing a sense of confidence

about the ability of your mind

to be alert to your situation

while your muscles are relaxed

and in readiness.

that is to say—

you CAN

allow yourself to learn

to be comfortably alert…

and be relaxed…

while letting go of certain concerns

about things you can do nothing about

for the time being,

allowing yourself

to let go of certain tensions

that are not

essential to your readiness

right here and right now…

and while you allow your body

to relax,

you can allow your mind

to let go of certain concerns

that are not

essential to your well being

and readiness

here and now…

And as you allow yourself

to allow your body and mind

to take some time

to relax and rejuvenate,

you can allow yourself

to be comfortable in the knowledge

that

when it is to your best advantage

you can allow yourself

to not forget that

which is to your best advantage

to remember,

and you can

allow yourself to not remember

for as long as it is to your best advantage

whatever is to your best advantage

to forget to remember,

and while allowing yourself

to trust your mind and body

to be alert to your environment

in whatever manner

is to your best advantage…

without necessarily

needing to pay any close attention

to any particular detail

there…

(9)

NINE.

When we speak of alertness

we can mean

allowing a sense of confidence

about the ability of your mind

to be alert to your situation

while your muscles are relaxed

and in readiness.

When we speak of relaxing

we can mean

allowing a loosening of muscles

in most areas of your body

while your mind enjoys

a certain inner vigilance

and awareness.

that is to say—

you CAN

allow yourself to learn

to comfortably relax…

and be alert…

while letting go of certain tightnesses

in certain muscles there

for the time being,

allowing yourself

to let go of certain concerns

that are not

essential to your well being

right now and right here…

and while you allow your mind

to relax,

you can allow your body

to let go of certain tightnesses

that are not

essential to your readiness

and well being

here and now…

And as you allow yourself

to allow your mind and body

to take some time

to relax and rejuvenate,

you can allow yourself

to be comfortable in the knowledge

that

when it is to your best advantage

you can allow yourself

to not remember that

which is to your best advantage

to forget,

and you can

allow yourself to not forget

whatever is to your best advantage

for as long as it is to your best advantage

to remember to remember,

and while allowing yourself

to trust your mind and body

to be alert to your environment

in whatever manner

is to your best advantage…

without necessarily

needing to pay any close attention

to any particular detail

there…

10

Now… ten…

Allow me to repeat:

When we speak of relaxing

we can mean

allowing a loosening of muscles

in most areas of your body

while your mind enjoys

a certain inner vigilance

and awareness.

And when we speak of alertness

we can mean

allowing a sense of confidence

about the ability of your mind

to be alert to your situation

with muscles relaxed

and in readiness.

that is to say—

you CAN

allow yourself to learn

to comfortably relax…

and be alert…

while allowing yourself

a comfortable softening

of certain tightnesses

in certain muscles here and there

for the time being…

Allowing yourself

to let go of certain tensions

that are not

essential to your readiness

right here and right now…

And while you allow your body

to relax,

you can allow your mind

to let go of certain concerns

that are not

essential to your well being

and readiness

here and now…

And as you allow yourself

to allow your body and mind

to take some time

to relax and rejuvenate,

you can allow yourself

to be comfortable in the knowledge

that

when it is to your best advantage

you can allow yourself

to not forget that

which is to your best advantage

to remember,

and you can

allow yourself to not remember

for as long as it is to your best advantage

whatever is to your best advantage

to forget to remember,

and while allowing yourself

to trust your mind and body

to be alert to your environment

in whatever manner

is to your best advantage…

without necessarily

needing to pay any close attention

to any particular detail

there…

10

Now… ten…

Allow me to repeat:

When we speak of alertness

we can mean

allowing a sense of confidence

about the ability of your mind

to be alert to your situation

with muscles relaxed

and in readiness.

And when we speak of relaxing

we can mean

allowing a loosening of muscles

in most areas of your body

while your mind enjoys

a certain inner vigilance

and awareness.

that is to say—

you CAN

allow yourself to learn

to be comfortably alert…

and be relaxed…

while allowing yourself

a comfortable confidence

about certain concerns

about things you can do nothing about

for the time being…

Allowing yourself

to let go of certain concerns

that are not

essential to your well being

right now and right here…

And while you allow your mind

to relax,

you can allow your body

to let go of certain tightnesses

that are not

essential to your readiness

and well being

here and now…

And as you allow yourself

to allow your mind and body

to take some time

to relax and rejuvenate,

you can allow yourself

to be comfortable in the knowledge

that

when it is to your best advantage

you can allow yourself

to not remember that

which is to your best advantage

to forget,

and you can

allow yourself to not forget

whatever is to your best advantage

for as long as it is to your best advantage

to remember to remember,

and while allowing yourself

to trust your mind and body

to be alert to your environment

in whatever manner

is to your best advantage…

without necessarily

needing to pay any close attention

to any particular detail

there…

11

Now. Eleven.

Allow yourself

to imagine

a sort of comfortable, relaxing energy

entering into your body

beginning at the top of your head—

entering into your scalp,

and entering

into the muscles of your forehead

and into the muscles

at the back of your head

and slowly spreading,

extending relaxation and comfort

into the muscles of your face—

your eyes, your mouth,

your cheeks, your lips—

keeping as much tension

there

as you wish

to keep your tongue in its place

and your head in whatever position

is to your best advantage...

and

at any given time you wish

you can pay particular attention

to your breathing

and to the way in which

as you swallow

or in some way adjust your position,

you become more and more

progressively, imperceptibly,

comfortably relaxed.

11

Now. Eleven.

There have been times

when you were

able to allow yourself

to become very relaxed,

and perhaps

you can recall

a particular time

when you were

able to trust yourself

to let go of your concerns

for a certain amount of time…

to just enjoy the moment

and the inner assurance

of safe,

calm, comfortable confidence…

And as you think about

that experience

being relaxed and comfortable

you might notice that

your body responds by remembering

how it feels to feel

safely, comfortably relaxed.

That’s fine…

So far, so good…

12

Twelve .

Imagine that relaxing energy

Relaxing your scalp and your face

and extending

down into the muscles of your neck...

allowing those muscles,

to let go of their tightnesses,

relaxing them,

warming them,

rejuvenating them,

softening them...

And imagine those relaxing

comforting energies

extending down and into

the muscles of your shoulders

softening out the subtle tightness es there…

muscles softening,

relaxing,

warming...

And then imagine

Those soothing, relaxing energies ...

extending down your front and back...

and entering into the muscles of your chest,

and the muscles of your upper back

and the muscles of your upper arms…

relaxing, softening...

warming, comforting…

letting go of those tightnesses,

a little here ... and a little there...

then a little bit more...

here and there...

as those relaxing energies

extend down

into the muscles of your belly

and into the muscles of your lower back

and into the muscles of your lower arms

and your wrists

and your hands....

into the muscles of your palms,

and into the muscles of your fingers...

loosening, softening, warming...

letting go of those tightnesses...

a little here... a little there...

relaxing...

That’s fine….

12

Twelve .

And can you imagine

putting together a sort of a memory…

adding parts of all your earlier

pleasant, comforting

experiences of relaxing –

feeling safe, feeling comfortable –

And can you imagine

putting together

that sort of a memory…

unconsciously, imperceptibly…

without even needing to try…

your mind, your memory,

adding parts of all your earlier

pleasant, comforting

experiences of relaxing

with parts of every new

experience of comfortable relaxing,

adding the positive, pleasant, potent

pieces of each new experience

on top of all the rest

you have ever had

and thus

each time you remember that memory,

you find your body and your mind

little by little, progressively,

imperceptibly,

better and better at relaxing

in your own time

at your own pace

whenever it is to your best advantage

wherever

it’s to your best advantage…

And can you imagine

your mind and your body

essentially memorizing

that sort of memory

of being relaxed—

comfortably, safely relaxed—

so that you can

consciously and confidently

utilize it

whenever it is to your best advantage,

to remind your body and its many muscles

of how it physically feels

to let yourself really

comfortably relax…

13

Thirteen.

And then allowing

that comforting, soothing energy

to extend even further

down your body

into the muscles of your rear,

into the muscles of your thighs...

and down...

into the muscles of your calves and shins...

and down

into the muscles of your feet

and your toes...

And let yourself imagine

that soothing, relaxing, comforting,

calming energy

pulsing again slowly down your body…

pulsing slowly

through your body

with your breathing...

13

Thirteen.

This is how the mind and body work…

that memory

when remembered in mind,

brings with it to the body

those soothing sensations

of relaxation...

of safe comfort…

of confidence

and of contentment…

and a sort of comforting,

calming sense

of being one with your Higher Power…

safe, serene…

and secure…

that’s fine…

So far, so good…

14

Fourteen.

And again,

Imagine

that soothing,

relaxing,

comforting,

calming energy pulsing again

slowly down your body…

pulsing slowly, soothingly

through your body

with your breathing...

from your head

down to your toes...

rhythmically,

slowly pulsing

soothing relaxation

softening the muscles of your body

as if in slow motion...

moving down your body

from your scalp

to your fingers ...

from your nose

to your toes...

14

Fourteen.

And you can

allow yourself

to learn that

that sort of memory

of being consciously,

comfortably relaxed

can be utilized

to bring to mind

and bring to body

those sensations of being

consciously,

comfortably relaxed

whenever

it's to your best advantage.

Every body knows

it’s best to be on your toes,

but a body at rest

has a mind

not a mess.

15

Fifteen.

And again, imagine

that soothing, relaxing, comforting,

calming energy pulsing again

slowly down your body…

that energy

pulsing slowly, soothingly

through your body

with your breathing...

There have been times

when you were

able to allow yourself

to become very relaxed,

and perhaps

you can recall

a particular time

when you were

able to trust yourself

to let go of your concerns

for a certain amount of time…

to just enjoy the moment

and the inner assurance

of safe,

calm, comfortable confidence…

And as you think about

that experience

being relaxed and comfortable

you might notice that

your body responds

by remembering

how it feels to feel

safely,

comfortably relaxed.

And can you imagine

putting together

a sort of a memory…

adding parts

of all your earlier

pleasant, comforting

experiences of relaxing –

feeling safe,

feeling comfortable –

that’s fine…

so far, so good…

15

Fifteen.

Every body knows

that

knowing how to relax is

a very useful tool...

And certainly

you have heard

that practice makes perfect...

Thus,

as you might imagine

with each practice,

almost imperceptibly at first,

you are becoming

more and more confidently capable

at allowing yourself to remember

that memory of that feeling

of being so very relaxed

which in and of itself

brings into your muscles

your body’s most relaxing memories…

And in such a manner

you are learning and practicing a skill

that you can call to mind,

whenever

it's to your best advantage…

so that for a little while

you can

let yourself

feel your body

letting your muscles relax…

while letting your mind relax…

while still sustaining awareness

while allowing yourself

to understand

without

really understanding

how you can

imperceptibly,

progressively

gain control

over your ability to relax

while sustaining any awareness

that is to your best advantage

while you allow your self

to take a vacation

from those concerns

that you do not need to think about

while that is to your best advantage…

16

Sixteen.

And can you imagine

putting together

that sort of a memory…

unconsciously, imperceptibly…

without even needing to try…

your mind, your memory,

adding parts of all your earlier

pleasant, comforting

experiences of relaxing

with parts of every new

experience of comfortable relaxing,

adding the positive, pleasant, potent

pieces of each new experience

on top of all the rest

you have ever had

and thus

each time you remember that memory,

you find your body and your mind

little by little, progressively,

imperceptibly,

better and better at relaxing

in your own time

at your own pace

whenever it is to your best advantage

wherever

it’s to your best advantage…

And can you imagine

your mind and your body

essentially memorizing

that sort of memory

of being relaxed—

comfortably, safely relaxed—

so that you can

consciously and confidently

utilize it

whenever it is to your best advantage,

to remind your body and its many muscles

of how it physically feels

to let yourself really

comfortably relax…

16

Sixteen.

Allow yourself

to imagine

a sort of comfortable, relaxing energy

entering into your body

beginning at the top of your head—

entering into your scalp,

and entering

into the muscles of your forehead

and into the muscles

at the back of your head

and slowly spreading,

extending relaxation and comfort

into the muscles of your face—

your eyes, your mouth,

your cheeks, your lips—

keeping as much tension

there

as you wish

to keep your tongue in its place

and your head in whatever position

is to your best advantage...

and

at any given time you wish

you can pay particular attention

to your breathing

and to the way in which

as you swallow

or in some way adjust your position,

you become more and more

progressively, imperceptibly,

comfortably relaxed.

Imagine that relaxing energy

Relaxing your scalp and your face

and extending

down into the muscles of your neck...

allowing those muscles,

to let go of their tightnesses,

relaxing them,

warming them,

rejuvenating them, softening them...

17

Seventeen.

This is how the mind and body work…

that memory

when remembered in mind,

brings with it to the body

those soothing sensations

of relaxation...

of safe comfort…

of confidence

and of contentment…

and a sort of comforting,

calming sense

of being one with your Higher Power…

safe, serene…

and secure…

And you can

allow yourself to learn that

that sort of memory

of being consciously, comfortably

relaxed

can be utilized to bring to mind

and bring to body

those sensations of being

consciously, comfortably relaxed

whenever

it is to your best advantage.

Every body knows

it’s best to be on your toes,

but a body at rest

has a mind

not a mess.

17

Seventeen.

And imagine those relaxing

comforting energies

extending down and into

the muscles of your shoulders

softening out the subtle tightness es there…

muscles softening,

relaxing,

warming...

And then imagine

Those soothing, relaxing energies ...

extending down your front and back...

and entering into the muscles of your chest,

and the muscles of your upper back

and the muscles of your upper arms…

relaxing, softening...

warming, comforting…

letting go of those tightnesses,

a little here ... and a little there...

then a little bit more...

here and there...

as those relaxing energies

extend down

into the muscles of your belly

and into the muscles of your lower back

and into the muscles of your lower arms

and your wrists

and your hands....

into the muscles of your palms,

and into the muscles of your fingers...

loosening, softening, warming...

letting go of those tightnesses...

a little here... a little there...

relaxing...

18

Eighteen..

Every body knows

that

knowing how to relax

is

a very useful tool...

And certainly

you have heard

that practice makes perfect...

Thus,

as you might imagine

with each practice,

almost imperceptibly at first,

you are becoming

more and more confidently capable

at allowing yourself to remember

that memory of that feeling

of being so very relaxed

which in and of itself

brings into your muscles

your body’s most relaxing memories…

18

Eighteen..

And then allowing

that comforting, soothing energy

to extend even further

down your body

into the muscles of your rear,

into the muscles of your thighs...

and down...

into the muscles of your calves and shins...

and down

into the muscles of your feet

and your toes...

And let yourself imagine

that soothing, relaxing, comforting,

calming energy

pulsing again slowly down your body…

pulsing slowly

through your body

with your breathing...

that’s fine…

19

Nineteen..

And in such a manner

you are learning and practicing a skill

that you can call to mind,

whenever it is

to your best advantage…

so that for a little while

you can

let yourself

feel your body

letting your muscles relax…

while letting your mind relax

while still sustaining awareness

while allowing your self

to understand without

really understanding

how you can

imperceptibly,

progressively,

gain control

over your ability to relax

while sustaining any awareness

that is to your best advantage

while you allow your self

to take a vacation

from those concerns

that you do not need to think about

while that

is to your best advantage…

that’s fine…

so far so good…

19

Nineteen..

And again, imagine

that soothing, relaxing, comforting,

calming energy pulsing again

slowly down your body…

Pulsing slowly, soothingly

through your body

with your breathing...

From your head

down to your toes...

rhythmically, slowly pulsing

soothing relaxation

softening the muscles of your body

as if in slow motion...

moving down your body

from your scalp to your fingers ...

from your nose to your toes...

And again,

Imagine

that soothing,

relaxing,

comforting,

calming energy

pulsing again

slowly

down your body…

that energy

pulsing slowly,

soothingly

through your body

with your breathing...

20

Twenty.

Again...

let yourself feel yourself

feel that thought—

that sense of being comfortably relaxed

and alert…

and imagine

that relaxing energy

pulsing through your body

from your scalp,

down into the muscles of your face—

extending...

down ...

into the muscles of your neck...

down into your chest and back

into your arms and hands…

into your belly

down into your legs and feet..

your muscles,

letting go of their tautness,

releasing any tightness…

Muscles

softening, warming…

your heart gently,

confidently pumping...

muscles softly accepting...

rejuvenating, healing,

soothing, softening...

20

Twenty.

Again...

let yourself feel yourself

feel that thought—

that sense of being comfortably relaxed

and alert…

and imagine

that relaxing energy

pulsing through your body

from your scalp,

down into the muscles of your face—

extending...

down ...

into the muscles of your neck...

down into your back and chest

into your hands and arms …

into your belly

down into your feet and legs..

your muscles,

letting go of their tautness,

releasing any tightness…

Muscles

softening, warming…

your heart gently,

confidently pumping...

muscles softly accepting...

healing, rejuvenating,

softening, soothing,...

And as I count backwards

to one…

Twenty…

you can let yourself remember

Nineteen…

that you can let yourself forget

Eighteen…

to forget to remember to forget

Seventeen…

whatever is to your best advantage…

Sixteen...

whenever it is

Fifteen…

to your best advantage…

Fourteen…

for as long as it is

Thirteen…

to your best advantage…

Twelve…

Eleven…

And as I count backwards to one

Ten…

you can allow yourself

Nine…

to reorient yourself

Eight…

back to your surroundings…

Seven…

in your own time

Six…

at your own pace…

Five…

as rested and refreshed…

Four…

and as rejuvenated as you might like

Three…

Two…

One…

No, you didn’t fall asleep.

And as I count backwards

to one…

Twenty…

you can let yourself forget

Nineteen…

that you can let yourself remember

Eighteen…

to remember to forget to remember

Seventeen…

Whatever is to your best advantage…

Sixteen...

for as long as it is

Fifteen…

to your best advantage…

Fourteen…

Whenever it is

Thirteen…

to your best advantage…

Twelve…

Eleven…

And as I count backwards to one

Ten…

you can allow yourself

Nine…

to reorient yourself

Eight…

back to your surroundings…

Seven…

in your own time

Six…

at your own pace…

Five…

as refreshed and rested

Four…

and as rejuvenated as you might like…

Three…

Two…

One…