Let your attention focus on the very top of your head, on your scalp and forehead. Smooth out the muscles there, and let your scalp rest comfortably. Let the relaxation move over your eyelids and eyebrows, and relax your eyes comfortably behind closed eyelids. Continue to let the relaxation flow over your cheeks, lips, and chin, letting your whole face become comfortably heavy and relaxed. Allow the muscles that hold up your jaw to relax--just let them go.

Let go of any tension in your tongue. Let your tongue rest comfortably in your mouth. Relax your throat and vocal cords.

Let the relaxation continue down the back of your head. Let go of all the muscles along your neck and shoulders, and smooth them out. Imagine any points of tension as tiny knotted ropes that you untie and let hang loose and limp. Smooth them out and let them hang loose, limp, and relaxed. Relax your shoulders and neck, and let that relaxation flow down into your arms, relaxing all the muscles of your upper arm down to your elbows and your forearm, smoothing them out and letting them go. Let go of the muscles around your wrists and hands, all the way down to your fingertips. Let your arms become comfortable, heavy, and relaxed. As your arms become more and more relaxed, let the blood flow more comfortably into your fingertips--when you let go of the tension in your arms and shoulders, the blood flows more easily into the fingertips. That is a sign of relaxation.

As you relax your head and face, and your neck, shoulders, and arms, let your attention move to your upper back, and smooth out all the muscles there and along your shoulders. Continue all the way along your spine down your middle back, smoothing out all the muscles down into your lower back. Continue to let go all the way down into your waist and buttocks. Feel the relaxation.

Allow the relaxation to come around the side of your chest. Let go of the muscles between the ribs, smoothing them out and releasing any tension. With every breath, allow your chest to become more and more relaxed. Observe your every breath. As you inhale, allow your stomach to swell like a balloon. As you exhale, let it fall back into your spine. Allow your breathing to be smooth, normal, and rhythmic. Allow yourself to let go with every breath. Continue to let go, with your abdomen feeling the wave of warmth and relaxation.

Let go of all the muscles around your hips and pelvis, allowing the whole pelvic area to relax and smooth out. Let that relaxation flow down to your thighs, knees, shins, and calves, allowing your legs to become comfortably heavy and relaxed. Let go of your ankles, heels, and feet-even the soles and toes. As your legs become comfortably heavy, blood flows more easily to the toes, and your feet become comfortably warm.

Feel your body from the top of your head, all the way down to the ends of your toes--it's relaxed, peaceful, calm, and very quiet inside. Allow it to relax even further. With each exhalation, let your body just float down through the chair, comfortably heavy and relaxed. Remain awake and alert as you feel yourself relax more deeply.

Adapted with permission from Dossey B, Guzetta C. Cardiovascular nursing: bodymind tapestry. St. Louis, MO: Mosby; 1984.