<speak> Just make yourself comfortable %name%... and close your eyes now.
<speak> just separate your hands... and let them lie loosely in your lap... or by your sides if that's more comfortable.
<speak> it's better if your legs are uncrossed... but it doesn't matter if you feel you need to move just slightly... now and again.
<speak> you don't have to be absolutely still... just be comfortable and relax the whole body as much as you can.
<speak> now %name% I want you to take a deep breath... and hold it for a moment before breathing out slowly.
<speak> just allowing your whole body to relax as you do so.
<speak> and I want you to keep your eyes closed now... and just keep listening quietly to the sound of my voice.
<speak> you'll be aware of other sounds, too.
<speak> sounds inside the building... sounds from outside... maybe passing traffic.
<speak> but these won't disturb you... in fact... they'll help to relax you...
<speak> because just for now the world outside is absolutely unimportant to you.
<speak> the only sound you're interested in %name% is the sound of my voice...
<speak> and while you're listening to the sound of my voice... I want you to concentrate for a moment on your breathing.
<speak> breathing slowly... and steadily... and evenly.
<speak> just as if you were trying to convince somebody that you were absolutely sound asleep.
<speak> and as you breathe out each time
<speak> just allowing your whole body to relax more and more
<speak> so that you gradually find yourself... feeling as if your whole body was sinking further... and further... into the chair
<speak> with each breath you breathe
<speak> and while you're listening to the sound of my voice... you can just simply allow yourself to be as lazy as you could ever want to be.
<speak> Just allow yourself to be as lazy as you could ever want to be.
<speak> Good %name%.
<speak> now... while you're relaxing there in the chair... you can just be aware of your body...
<speak> aware of your hands where they rest on the arms of the chair...
<speak> perhaps noticing the angle of your elbows... and maybe sensing the weight of your head against the chair back.
<speak> and... you know... that weight might seem to just gently increase... as you allow yourself to relax more and more.
<speak> just being aware of your ankles and feet now... on the footrest... and wondering if they will start to feel heavy too
<speak> as you...
<speak> relax...
<speak> thinking about your breathing for a few moments...
<speak> noticing that your breathing is becoming slower... and steadier... as you relax more... and more...
<speak> slower... and steadier...
<speak> breathing so steadily... and evenly...
<speak> just as though you were pretending to be sound asleep...
<speak> breathing so evenly... so steadily...
<speak> you almost wouldn't disturb a feather placed immediately in front of you...
<speak> breathing so easily... and slowly...
<speak> so gently... that you almost wouldn't disturb even a single... strand... of a feather
<speak> placed right in front of you...
<speak> And as you allow yourself to relax even more now %name%... I wonder if you can perhaps sense the beating of your own heart.
<speak> sensing the beat of your own heart... and just seeing whether you can use the power of your mind... to slow that heartbeat down...
<speak> just a touch... just seeing whether you can use the power of your mind...
<speak> to slow that heartbeat down... just a little...
<speak> so that you can then feel your whole body slowing down...
<speak> becoming lazier and lazier...
<speak> because you've got absolutely nothing whatsoever to do... except to relax now...
<speak> nobody wanting anything... nobody expecting anything...
<speak> so you can allow your whole body... to continue to relax... and become steadier and easier until it's just ticking over.
<speak> like a well maintained machine of some sort or another...
<speak> just ticking over...
<speak> smoothly...
<speak> easily...
<speak> quietly...
<speak> comfortably...
<speak> so that you can become gradually more aware of your whole self...
<speak> aware of your hands and arms... just sensing how they are now...
<speak> aware of your legs and feet... too...
<speak> again just sensing how relaxed they might be... and wondering if it's possible... to relax them even more...
<speak> to be so in touch with yourself... that you can actually get your whole body
<speak> perhaps... to relax even more...
<speak> yet remaining totally alert %name%...
<speak> and noticing now how even your face muscles can begin to really relax...
<speak> relaxing and letting go of the tensions that were there...
<speak> almost... but not quite... completely unnoticed...
<speak> just being vaguely aware of the skin... and the muscles of your face settling...
<speak> smoothing out...
<speak> a good feeling...
<speak> wondering just how long all that tension had been there...
<speak> where it all came from in the first place...
<speak> and then realising that you simply couldn't care less...
<speak> because you can feel it draining away from you now...
<speak> and that feels good...
<speak> and as you continue to sense the beating of your heart... and the absolute steadiness of your body's rhythm...
<speak> you wonder at the fact that you are so absolutely relaxed and comfortable... that you simply can't be bothered to even try to move even one single muscle...
<speak> even though you know you easily could... if you wanted to...
<speak> I know that you easily could... if you wanted to...
<speak> but you simply can't be bothered to even try...
<speak> allowing yourself to just be...
<speak> relaxed... and relaxing even more now...
<speak> as lazy... and relaxed... as anyone could ever wish to be...
<speak> and I wonder if you can now manage to relax even more...
<speak> even though you are already as relaxed as it is possible for most people to ever be...
<speak> just finding the last tiny traces of tension in your body... and simply letting them go...
<speak> with each easy... gentle... breath you breathe...
<speak> allowing every muscle... every fibre...
<speak> every cell of your entire body...
<speak> to be as beautifully relaxed as anyone could ever wish to be...