Throughout this guided exercise, you will tighten a muscle group and hold the tension for several counts. As you release the tension, turn your attention to the relaxing sensation filling your body. While tensing your muscles, please do not hurt yourself. Skip any parts of the body that are injured. Listen to your body and what it right for you.

Find yourself a comfortable position. You can sit or lay down. If you are comfortable, close your eyes.

Take a deep breath in. Hold 5, 4, 3, 2, 1. Breathe out. Notice how your breath feels as you fill up your lungs by slowly breathing in. And out.

As you breathe in and out, feel the tension melting away. Feel your face relax. Your jaw, neck, shoulders, chest, back, abdomen, hips, thighs, calves, and feet.

Breathe in slowly. Hold 5, 4, 3, 2, 1. Breathe out. Feel the tension leaving your body as your turn your attention to your feet. Begin to tense your feet by tucking your toes and arching your feet.

Notice how the tension feels. Hold 5, 4, 3, 2, 1.

Release the tension and feel your feet becoming heavier and more relaxed. Tense your feet one more time. Tense a little bit more this time. Hold 5, 4, 3, 2, 1.

Release the tension. Allow your feet to sink deeper and become heavier. Tense your lower legs or calves. This can be done by flexing your foot up. Hold on to the tension. 5, 4, 3, 2, 1.

Release the tension in your lower legs. Feel your legs sinking and relaxing. Tense your calves one more time. A little bit tighter than last time without hurting yourself. Hold 5, 4, 3, 2, 1. Release.

Feel the tension melting away. Your legs becoming more relaxed, heavier, and warmer. Turn your attention to your thighs and hips. Tighten by squeezing your thighs and glutes together. Hold.

5, 4, 3, 2, 1. Release.

Feel the tension leaving your body as your lower body becomes heavier and more relaxed. Tense your hips and thighs one more time. Hold 5, 4, 3, 2, 1. Release.

Allow any remaining tension in your lower body to release and melt away. Imagine your lower body becoming heavier and more relaxed, as you breathe slowly in and out.

Remember to focus on your breath.

Turn your attention to your stomach and chest. Draw your belly button towards your spine and roll your shoulders forward. Hold onto the tension. 5, 4, 3, 2, 1.

Release. Enjoy the feeling of relaxation. As you breathe in, feel the relaxation fill your body.

Tense your stomach and chest one more time. Tense a little bit more than the last time. 5, 4, 3, 2, 1.

Release. Feel the tension melting away and your abdomen becoming heavier. Breathe in slowly filling your lungs. Notice how the air feels as it fills your lungs.

Now, it is time to tense your shoulders. Bring your shoulder blades together. Hold. 5, 4, 3, 2, 1. Release. Feel the tension leaving your body and your shoulders being filled with a new feeling of relaxation. Notice how your shoulders feel differently as the tension leaves your shoulders.

Tense your shoulders one more time. Hold. 5, 4, 3, 2, 1. Release. Breathe in. Breathe out any tension.

Tense your hands, arms, and shoulders. Make a fist, tense your arms, and draw your shoulders up to your ears. Hold onto the tension. 5, 4, 3, 2, 1. Relax your arms to your side. Allow them to sink deeply to your side.

Tense your arms one more time. Tense a little bit harder than last time. Hold onto the tension. 5, 4, 3, 2, 1. Feel the relaxation washing over your arms. Breathe in calm and breathe out any remaining tension.

Now, it is time to tense your face and neck. Clench your jaw, draw your eyebrows together, and scrunch your nose. Hold on to the tension. 5, 4, 3, 2, 1. Release.

Tense your face and neck one more time. Hold onto the tension. Release. Feel the tension leaving your face. Allow any remaining tension to melt away.

It is time to tense your entire body from the top of your head to the tip of your toes. Hold onto the tension. 5, 4, 3, 2, 1. Release. Allow your whole body to go limp and relaxed.

Tense your whole body one more time. Tense a little bit harder this time. Hold. 5, 4, 3, 2, 1. Release.

Release the tension. Feel any tension leaving your body and the stress melting away.

Allow your whole body to relax. As your breath in, imagine breathing in relaxation. Imagine breathing out any tension. Feel your body becoming heavier and sinking down.

Take a moment and adjust your body. Slowly move your arms and legs. Shake out any remaining tension. Open your eyes whenever you are ready.