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Hands and feet feel
Now silently repeat to yourself
My legs are heavy and warm (repeat 3x)
Did you say those to yourself?
Sensations of warmth and heaviness develop around your legs
Do you feel comfort in your legs?
Now keeping your eyes gently closed and breathing evenly
Let your mind focus on both arms and legs
Just let them become heavier and more relaxed
With pleasant feelings of flowing warmth
Repeat to yourself
My arms and legs are heavy and warm (repeat 3x)
Say this to yourself
Now let your mind scan your arms and legs and see how you feel
Silently describe these sensations to yourself
Now letting your attention focus on your entire body
Arms, neck, shoulders, chest, stomach, legs
As you breath evenly say to yourself
My body is heavy and warm
Written by: Etienne Stehelin
