1. 2. Çalışma - Gevşeme

2. Knowing this, you can begin to relax more deeply by taking a couple of deep, slow breaths, and as you let go and exhale, let it be a real letting-go kind of breath and imagine yourself beginning to release any tension or stress you may feel in your body you may want to imagine that as you breathe in, you fill yourself with clean, fresh air and energy and as you breathe out, you release tension and discomfort just imagine it in some way leaving your body with your breath no need to force it just imagine it breathing in energy and breathing out tension good (allow time for three to six such breath cycles) . . .

3. now let your breathing return to its natural rhythm
. . . now let your breathing return to its natural rhythm breathing is a good example of an automatic process so many millions and billions of automatic processes happening in your body every moment of every day your heart beating your blood circulating to every part of your body the wondrously complex chemical reactions happening in every cell all happening without your ever having to know exactly how it happens and in the same way, relaxation happens and feeling more comfortable

4. And now focus your awareness on your left foot
And now focus your awareness on your left foot merely notice any tension that may be there and invite your left foot to relax and let go of that tension letting go of any tension you may be holding in your left foot releasing and relaxing allowing your left foot to relax more comfortably without any concern for how deeply or comfortably your left foot goes just noticing the sensations of letting go in that foot the feelings of letting go now in your left foot allowing your foot to reach a deeper and more comfortable state of ease a really enjoyable and pleasant feeling of relaxation beginning to deepen in that foot

5. And now, notice any tension you may be holding in your right foot
And now, notice any tension you may be holding in your right foot and release and relax your right foot and notice any sensations of relaxation beginning to deepen in your right foot in both your feet as you allow your feet to head for a deeper and more comfortable state of relaxation knowing that at any time, when you relax any part of you, the rest of you relaxes more deeply as well and as you allow the relaxation in your feet to deepen, notice any tension you may be holding in your left calf . . .

6. just letting go. and allowing it to relax
. just letting go and allowing it to relax not really worrying about how it relaxes and notice any tension you may be holding in your right calf muscles and allow that to release and relax release and relax the muscles of your right calf noticing the sensations of relaxing in your calf muscles spreading down through your ankles and your feet and allowing that sensation of relaxation in your lower legs to deepen and continue as you notice any tension you may be holding in the muscles of your left thigh the large muscles of your left thigh that do so much work during the day and release and relax the muscles of your left thigh

7. as you let go more easily and deeply
as you let go more easily and deeply notice any tension you may be holding in your right thigh muscles release and relax the muscles of your right thigh allowing your thighs to release more deeply and comfortably and noticing the sensations of comfort and release as they occur deepening sensations of relaxation just letting go, letting it deepen almost as if it was happening all by itself
When you give it permission to relax, your body relaxes notice the pleasure and comfort, the enjoyable feeling of letting go and relaxing more deeply and allowing that sensation of relaxation in your legs to deepen

8. Bring your attention to the muscles of your lower back and buttocks
Bring your attention to the muscles of your lower back and buttocks notice any tension in this very important part of your body this hard-working part of your body and release and relax any tension you may be holding in this area of your body allowing those muscles to take a well-deserved rest just letting go of any unnecessary tension and stress in that part of your body and noticing the pleasant sensations of relaxation coming into the large muscles of your lower back and buttocks . .

9. notice any tension you may be holding in your pelvis and around your genitals allow that area of your body to release and relax feeling a deeper and more comfortable sense of relaxation coming through your pelvis, your genital area the whole lower part of your body now going deeper and more relaxed to a more comfortable level of body and mind release and relax any tension you may be holding in the muscles of your midback and abdomen allowing this area of your body to join in the sense of deeper, more comfortable relaxation . . .

10. release and relax any tension you may be holding in the organs in your abdominal cavity feeling the entire abdomen relaxing more deeply easily comfortably release and relax any tension you may be holding in the muscles of your chest and in the organs in your chest in the muscles between and over your should blades allow you entire chest to relax easily deeply comfortably allowing the relaxation to deepen in every part of you as well not too deeply just deeply enough for you to feel most comfortable in your shoulders the muscles of your shoulders relaxing and letting go releasing and relaxing any tension in the muscles of your shoulders . . .

11. and your upper arms allowing your upper arms to join in this pleasant and enjoyable sense of letting go letting go of any tension in your arms and your elbows releasing and relaxing any tension you may feel in your forearms wrists and down into your hands notice any tension in your hands, in the many small muscles in your hands and inviting your hands to let go to join in this deeper and more comfortable state of relaxation notice the pleasant feelings of relaxation in each individual finger your index fingers relaxing your middle fingers relaxing your ring fingers your little fingers your thumbs deeply and comfortably at ease Now notice any tension you may be holding in the muscles of your neck the muscles that hold your head up all day and allow them now to take a well-deserved rest releasing any tension you may be holding in your neck just allowing it to go easily and naturally inviting your neck to join with the deep, comfortable state of relaxation you feel in other parts of your body

12. And now release and relax any tension you may feel in your scalp and forehead notice a comfortable sense of relaxation beginning to come into the muscles of your scalp and forehead, flowing down through the muscles of your face your cheeks your jaw relaxing your jaws feeling a releasing and ease in your face releasing any tension you may feel in the little muscles around your eyes allowing them to let go and imagine that pleasant sense of softening flowing down through your face your neck your shoulders and all the way through your body a very pleasant, comfortable, and deep sense of relaxation

13. And now release and relax any tension you may feel in your scalp and forehead notice a comfortable sense of relaxation beginning to come into the muscles of your scalp and forehead, flowing down through the muscles of your face your cheeks your jaw relaxing your jaws feeling a releasing and ease in your face releasing any tension you may feel in the little muscles around your eyes allowing them to let go and imagine that pleasant sense of softening flowing down through your face your neck your shoulders and all the way through your body a very pleasant, comfortable, and deep sense of relaxation

14. Now to bring yourself awake
Now to bring yourself awake but bringing back with you a comfortable sense of this relaxation all you need to do is count upward mentally from one to five picture each number in your mind as you count up and when you reach the number five, you can find yourself wide-awake, alert, relaxed, and feeling better than before you may feel refreshed as if you had just had a deep, refreshing sleep you will come wide-awake and alert, ready to go about your day, when you reach the number five in a moment, I will count from one to five, and you can come back wide-awake, feeling refreshed, relaxed, and better than before . . .

15. picture the number one in your mind’s eye and begin to come back to your awareness of the outside world see the number two and come more awake, sensing your body light and free of tension see the number three and become aware of the room you are in, the sounds around you, and imagine you are waking up from a deeply refreshing nap when you reach five, you can come fully awake and aware see the number four and come more awake and alert s ee the number five, and your eyes can open, and you may want to stretch and smile to come all the way back refreshed, relaxed, and feeling better than before