Welcome to day 2

Begin by becoming very relaxed. Find a naturally relaxed sitting position and open posture, your hands resting in your lap or at your sides, your legs uncrossed, and your head balanced in a neutral position. Loosen any tight clothing.

Start to relax your body.

Take a deep breath in through your nose…hold it gently...and let it out through your mouth….

Breathe in again...pause...and exhale fully….

Breathe in…pause... and out.…

In.... Out….

In…. Out….

Keep breathing naturally. With each breath out, you become more and more relaxed.

If any anxious thoughts linger, leave them where they are for the moment.

[Pause. 30sec]

Pick a spot in the room for your eyes to comfortably focus on. Hold the focus briefly, and then let that focus go soft. Let your eyes close anytime you like

[Pause. 10 sec]

Notice some areas in your body where tension tends to linger: your shoulders, jaws, neck, back, chest, stomach, and hands.

See how your shoulders relax as your attention is focused on them. Feel the muscles as they loosen and your shoulders as they ease off....

[Pause. 10 sec]

Allow your jaws to relax. Let your lower jaw drop slightly, allowing a slight space between your upper and lower teeth. Feel the muscles of your face become smooth, loose, and relaxed.

[Pause. 10 sec]

Turn your attention to your neck.

See how you can let the tension go as you relax the muscles of your neck. Let the relaxation flow down the length of your spine, relaxing all the muscles along the way. Feel the relaxation in your neck and back.

[Pause. 10 sec]

As you become aware of the rhythm of your breathing, let the tension in your chest dissipate with each breath and feel your stomach muscles smooth themselves out and the calm settle in. Now focus on your hands. Open and close your hands a few times…wiggle your fingers… and then relax. Let your hands be limp and loose.

[Pause. 10 sec]

Scan your body now for any other areas that might be tense. For each area, imagine directing your breath to that area. Imagine breathing in relaxation....and breathing out tension.

Breathing in a feeling of relaxation, and exhaling all the tension.

Feel your muscles more relaxed with each breath. Continue to scan your body, relaxing each area.

[Pause. 10 sec]

Now you are feeling calm and relaxed. Your whole body feels heavy, and you feel grounded, centered, and peaceful.