It’s easy to erase your stress, and you can do it any time. 

Begin now by getting your body into a comfortable position. Let your eyes close, easily and naturally. 

Notice your breath. Feel your chest rise and fall, feel the air move through your nose and mouth. 

As you breathe, imagine that you can feel the tiny muscles within your eyes that focus your vision. As you feel these muscles, let them relax. 

Notice how your eyes feel as these muscles become soft and loose.  

Now feel the muscles that move your eyes, right and left, up and down, and allow them to let go and relax. 

Notice the sensations in the small muscles below your eyes, in your eyelids, and around your eyebrows, and as you do, let these muscles relax completely. 

Take a nice slow breath, and feel the muscles of your nose begin to relax. 

As you breathe out, let this deep relaxation spread from your nose and eyes up through your forehead and through your scalp, all the way to the base of your skull, releasing any tension. 

With your next breath, let your attention move to your tongue. 

Feel it relax on the floor of your mouth, and allow your jaw to loosen, so there is space between your tongue and the roof of your mouth.  

Allow that deep relaxation to spread through your lips, your cheeks, your ears, let it ripple down through the muscles in your jaw, your neck, your throat, and your shoulders. Let all of these muscles become loose and comfortable.

Now let your attention move to your elbows. 

All the muscles of your arm come together here, so as you focus on your elbows, allow everything around them to relax. 

With each breath, observe as this relaxation moves down through your forearms, your wrists, your hands, all the way to your fingertips. 

Feel this peaceful sense flow from your elbows through your upper arms, and through your shoulders. 

Tension simply evaporates as all of these muscles loosen into a state of total comfort.   

Now take a moment to return your attention to your eyes, and again relax any of those muscles that have tightened up a bit. 

Feel that ripple of comfort through your nose, your forehead, your scalp.

Observe your tongue, and let those muscles relax even more deeply through your jaw, your neck, your throat, and your shoulders. 

As you breathe in, let your awareness move to a point just below your navel.

Feel the sensations in your core as all of these muscles loosen and soften. 

Let this relaxation radiate through your chest and upper back, through your lower back and pelvis. 

Take a moment to breathe, and bask in this restful feeling.

As you do, check in again with your eyes, and let that entire area relax. 

Notice your tongue, and relax.  

Notice your elbows, and relax. 

As you breathe, shift your attention to your knees, and allow all the muscles around them to relax completely. 

Feel that relaxation spreading through your legs, down through your calves, your ankles, your feet, all the way to your toes.  

Let the deep wave of release move up from your knees, through your thighs and hips.  

Check your eyes, and relax, your tongue, and relax, your elbows, and relax, your center, and relax, your knees, and relax. 

It’s easy to evaporate stress and restore well-being any time, just by checking and relaxing these five points.  

Even in a tense meeting or rush-hour traffic, you can stay calm and comfortable by simply focusing on each point and relaxing the muscles that aren’t needed to maintain your posture. 

Check in once more with each spot now, with your eyes open if you wish.

Breathe in as you bring your attention to your eyes, and breathe out as this area relaxes.

Breathe in and focus on your tongue, and relax.

Your elbows, and relax.

Your center, and relax.

Your knees, and relax.

Keep breathing, letting your attention come back into your surroundings.

Notice the sounds around you, the sensations in your body.  

If your eyes are closed, open them gently. 

Let your awareness return completely to the here and now. 

You’ve learned to transform stress into comfortable relaxation, and you can do this any time you wish.  

Enjoy your day!

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