Sit in a comfortable chair with your back supported, feet on the floor, and hands in your lap.
(pause)Now take a few deep, slow breaths as you begin to relax, relaxing espacially your arms and shoulders. Make your arms feel very heavy as you breathe deeple and regularly.
(pause)Now, breathing normally and continuing to relax, stare straight ahead. Keeping your head level, raise only your eyes to a point on the ceiling or high on the wall. You may choose an imaginary spot in the middle of a blank area.
(pause) Continue to stare at the spot for 30-60 seconds or until your eyes feel as if they want to close. There may be a slight strain on your eyes, they may get blurry or water, but continue to stare.
(pause 30 seconds)Keeping your eyes raised, slowly lower your eyelids until they are closed. Let your head fall forward comfortably, and relax. Relax more deeply.
(pause) Begin counting very slowly from one to five, breathing out slowly as you say each number to yourself. With each number, you are drifting more deeply into a relaxed state. You feel the relaxation flow down through your body.
(pause for count 1 2 3 4 5). When you reach five, pause, and count again very slowly, relaxing even more deeply.
(pause again 1 2 3 4 5)Repeat these sets of five as long as you continue to feel more and more relaxed with each set.
(wait for 2 more sets) After these sets of five, gradually begin to get rid of distracting thoughts as they enter your mind, and drift deeper into relaxation. You are wiping away any distracting thoughts and drifting more deeply into a relaxed state.
To relax more deeply, you may choose to imagine a relaxing scene, like a beach or a mountain lake. Perhaps you are observing it, perhaps you are in the scene.
[Here tell yourself whatever you want yourself to believe (You are capable of perfect relaxation while you perform any task), suggestions, etc.]
You may end at any time by counting backward slowly, from 5 to 1 and open your eyes after reaching one.