Tight and Loose

PAUSE AFTER READING EACH PHRASE ALOUD

Take a deep breath in, letting go of any tension as you breathe out…

Slowly relax your neck…and your shoulders…

Now relax your arms…and your hands…

Let go of any tension you may be feeling in any part of your body.

Allow your body to feel heavy on the chair.

Notice your diaphragm expanding and contracting with each inhale and each exhale…

Slowly move your attention down your legs…to your ankles…and your feet…

Relax every part of your body and just rest in your chair.

Draw in a little more air and squeeze your hands even tighter. Hold it for 1…2…3…

Now exhale all of your air and let your hands relax completely…

Let’s do this (5-10) more times. Take a deep breath in as you clench your hands…

audio by Jea:audio by Jon: Draw in some more air and squeeze them tighter. Hold it…then exhale, letting the breath go and allowing your hands to relax.

Allow your body to relax…

Slowly, open your eyes.

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