Your instructions
–“Let’s begin by lying down on the floor, on your back, finding a good spot and letting your body move around until it feels comfortable.”
Pause 5-10 seconds
–“Now choose a spot on the ceiling to look at. Just let your eyes softly focus on that spot as the rest of the room fades away.”
Pause 5-10 seconds
–“Continue letting your eyes get softer and softer until they close, feeling warm and relaxed. As your mind relaxes and floats along, imagine that you are lying outside, watching clouds float by above in the sky. Watch them peacefully and lazily float along, easy and graceful.”
Pause 5 seconds
–“Now find a place in your body which is very relaxed.”
Pause 5 seconds
–“Imagine that area surrounded by a warm, fuzzy cloud of relaxation. Let that area by supported inside the cloud, very relaxed, very warm.”
Pause 5 seconds
–“Now let the cloud expand through other parts of you…until all of you is floating along inside this beautiful, warm cloud.”
Pause 1-2 minutes
–“And now it’s time to come back to the people around you. Count backwards from 10 down to 1, and when you come to 1 sit up, feeling peaceful and alert.”