"Please sit comfortably in a chair or on the floor.  Close your eyes and to take 2-3 deep breaths in and make your exhalations twice as long as your inhalation. Then I want you to visualize a warm light shining on the top of your head. You can feel it warm where ever it shines. The light penetrates your skin, relaxes and soothes all areas it shines on...

As it shines on the top of your head you feel all the muscles in your scalp and temple begin to relax. The light begins to move down to your neck and you feel all the muscles in the neck and underneath your skull relax, unwind, and release. The light shines on your face all your facial muscles relax and just hang there.  Your jaw, temples, and facial muscles are perfectly relaxed.

You have the sensation of it being summer and you're in a quiet meadow. With each breath you inhale peace and calm and exhale anxiety and stress. You are becoming more and more relaxed.

The light continues to grow with each breath. It eventually shines over your shoulders and upper arms.  Then with another breath it grows to include the forearms, wrists, hands, and fingers.  The muscles of your torso, the back and all the muscles inside your tummy relax unwind and release.  You feel bloodflow increase to your abdominal organs.  You feel your stomach and intestines perfectly relax.

Continue this to the muscles in the legs, ankles, and feet, every body part one after another.  In doing so each group of muscles relaxes and unwinds.  After relaxing your mind and body from the top of your head to the bottom of your toes, take 5 deep slow breaths in and open your eyes.  You have just practiced Progressive Relaxation. This is a tool to control your anxiety and you can do it as often as you need to feel better

Please consider practicing other Mind/Body Medicine Techniques like Yoga, Chi-Gong, Tai-Chi and always Prayer and Meditation. These activities will bring you back to a center and focus your mind and spirit.  Enjoy!