In order for your mind to relax, you need to relax your body first. This exercise gets you into a comfortable position, settled back, and begins your relaxation experience with some easy stretching. As you settle in, you'll let go of all thoughts other than thoughts of feeling relaxed. Approximately 2 minutes.

You’ll be taking slow, deep breaths. With every slow, deep breath, you will become more and more relaxed. As you breath out, you’ll discover that you can let the tension and fatigue flow out of your body. Approximately 3:52 minutes.

Now, you'll focus your attention on your body. You'll become aware of the individual parts of your body and any tension you have in these areas. As you perform this exercise, you'll focus on relaxing each set of muscles. Relaxation is a warm feeling. You'll feel yourself slipping deeper and deeper into the comfort of relaxation. Approximately 5:57 minutes.

Imagine now that you are standing at the top of 15 stairs. With each step as you descend the stairs, you will become more relaxed. As we count down from 15 to one, your breathing will become slower and more even. Your body will feel heavier as you go into an even deeper state of relaxation. You'll enjoy the feeling of completely slowing down and becoming relaxed. Approximately 4:09 minutes.

You'll imagine that you're standing by a bubbling brook in the country. It’s a glorious day. The air is fresh and clean. Clouds fill the blue sky. Wild flowers are in bloom. Listen to the sound of the gentle stream. Enjoy this relaxing setting. It is a peaceful, pleasant feeling. Approximately 5:15 minutes.

Imagine strolling through a beautiful garden. The morning dew still clings to the petals of the flowers. There is beauty everywhere you look. The colors of the flowers and the plants are bright, vivid, and happy. You'll almost recognize the fresh fragrance of the flowers drifting in the breeze. It’s a restful, comforting feeling. Allow yourself this moment to appreciate its natural beauty. Approximately 4:49 minutes.

A gentle breeze moves softly across the surface of the water. The morning light reflects on the water and dances. Always alive. Always moving. Allow your mind to be free as you watch the movement. The grass moves and sways with the motion of the water and the wind. Allow yourself to experience this movement. Enjoy the dance of light and water. Approximately 3:53 minutes.

Watch the clouds drifting by. Their shapes slowly change. Imagine the feeling of floating on clouds. Drifting. Relaxed. Peaceful. Approximately 5:49 minutes.

Imagine walking on a secluded beach early in the morning. It’s the beginning of a warm summer day. The first footprints in the sand are yours. The gentle surf rocks back and forth as it laps the sand. Listen to the soft rhythm of the waves as they skirt across the beach. The waves roll up and down the beach and wash the sand until it’s soft and smooth. The sea foam glistens and the sand sparkles as the sun rises over the water. Take in the sunrise. Like the waves rolling in and out on the beach, feel the air flowing in and out of your body. Drift back and forth. Approximately 9:09 minutes.

A gentle rain can be a soothing and relaxing experience. It provides a cleansing and rejuvenating atmosphere for just settling back and enjoying the day. Cuddle up in your favorite blanket and watch the ducks as they play in a fresh rain puddle. Approximately 6:56 minutes.

With each count from one to six, you will become more awake, alert, and calm—both mentally and physically. Feel the energy move into your body. Stretch out your whole body. Feel the energy encompass you. Your eyes are open. You'll feel relaxed, alert and filled with energy. Approximately 1:32 minutes.