relaxation exercise

Sit or lie down comfortably. Properly comfortably. Straighten your back, put your shoulders back to open your rib-cage.

Relax your shoulder muscles particularly. Relax your whole body, and empty your mind.

Close your eyes (obviously open them when you need to read the next stage).

Take ten deep, slow breaths. Breathe from the pit of your stomach and feel your lungs filling.

Focus on your breathing. Feel it getting deeper and slower. Feel yourself relaxing and any tension drifting away.

Relax your shoulders and neck again.

Visualise yourself being happy, succeeding, winning, being loved, laughing, feeling good.

Relax your forehead, your mouth and your eyes.

Allow a gentle smile to appear on your face as you feel a calmness enter your mind.

Then say (out load ideally) the words below (a script for personal change) to yourself: