Disclaimer. Only use in a safe place, not when driving or operating anything that requires your full attention.
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Having an easy and quick way to relax, whether in bed or during the day, is invaluable for our physical and mental health. This sequence is designed to help anyone relax the body and allow the mind to follow. 
You can use it to get into a positive creative state and give yourself affirmations, or just enjoy a calm relaxing state for however long you want.
To begin find a comfortable place sitting or lying down and take a few moments to settle yourself.
Close your eyes
Start by quietly paying attention to your breathing for a few moments. Then begin relaxing the body in the order below or in any way that suits you.
I put it together in this order so each group of two has a connection with each other and with the next group.
You may like to run through the order in your head a few times to become familiar with it.
Hands and Feet
Toes and Fingers
Forearms and Lower legs
Head and Shoulders
Chest and Heart
Abdomen and Hips
Then with each group, saying to yourself simple phrases such as:
My hands and feet “are relaxing”
My hands and feet “are feeling heavy”
My body is “enjoying this sense of relaxation”
My fingers and toes are “warmer and warmer”
My head and shoulders are feeling “heavier and heavier”
I am feeling more “comfortable and relaxed”
My chest “moves comfortably and easily with each breath”
My heart is “relaxing and beating comfortably”
It is safe for me to “let go completely”
OR you can just use the word “Relax” each time
Continue with your phrases and repeat each sequence as many times as you like with whatever variations feel comfortable for you. You can use the example phrases or make up your own relaxing phrases as you go along.
When you feel comfortably relaxed you can just continue to enjoy how you feel or use some appropriate positive affirmations for your creative mind to work on.
You can do this in bed to help get to sleep either on your back or on your side. I also like to use it to practise lying still. Being able to lie quietly if you have trouble sleeping will help a lot and if you feel you want to move it is a good idea to do so slowly. The brain is constantly wanting to be “on the move” but that doesn’t help us when we want to relax.
Then you can either continue into sleep or when you are ready give yourself the signal “My eyes are opening and I return to full conscious waking awareness”.
Open your eyes, wide awake.
I hope you enjoy this and do contact me if you would like to know more about my work.
rogerfoxwell.therapy@gmail.com www.rogerfoxwell.co.uk
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