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Take a breath,
deep and relaxing
and turn your attention into your body.
LONG PAUSE
Now, take a moment
and gently scan your body.
You may notice
some areas of tension and stress,
and that’s okay.
Feel yourself breathe out,
And release it out of you. 
Breathe,
And release. 
Breathe,
And relax. 
LONG PAUSE
See if you can
connect with your heartbeat,
hearing its gentle rhythm 
in the distance.
LONG PAUSE
As you take another breath,
the rhythm softly fades,
leaving you comfortable
and safe 
in your bed.
LONG PAUSE
Now, picture a game 
of tug-of-war,
with you on one side
grasping a thick, tightly coiled rope 
that goes on forever.
PAUSE
Some days, you may feel
like you’re pulling at a that rope,
and it seems to pull 
with a great power
against you.
PAUSE
So take a deep breath,
and see if you can imagine
loosening your grip on the rope,
gingerly letting your fingers go.
PAUSE
Try to imagine each finger
raising slowly,
and each time a finger lifts,
the tension in the rope releases.
PAUSE
And with each finger that floats upward,
you notice that the rope 
starts to lightly fall away.
and your hands are free.
PAUSE
Now, picture yourself
placing a hand over your heart,
a hand that feels free
from the rope of tension.
PAUSE
And, as you touch your heart, 
breathe in slowly
and let the calmness
radiate from your heart.
PAUSE
While touching your heart,
see if you can imagine
waves of peace 
flowing from your heart
out into your body.
PAUSE
As the waves move through you,
your body pulses just a bit,
as it syncs to the waves,
and then releases all
the stress it holds.
PAUSE
The heart waves are flowing
into your head and neck,
Sending out their calming energy.
PAUSE
Each rhythmic wave
gently encourages
the muscles to unfreeze, 
to thaw in relaxation.
PAUSE
Now, picture the heart wave
traveling down your back,
passing on waves of 
light and healing.
PAUSE
And peaceful waves
touch all the muscles in the back,
softly uncoiling them 
and melting them like butter.
PAUSE
Take a moment now and breathe,
and feel the warm relaxation
in the muscles touched
by your heart wave.
PAUSE
And as you breathe again,
imagine the heart wave pulsing,
sending healing signals 
to the chest and arms.
PAUSE
And while your chest and arms
sink softly into your bed,
visualize the heart wave
moving toward your center.
PAUSE
The waves send a healing hum
into your core,
opening it,
relaxing it.
PAUSE
And the soft vibrations
deepen your relaxation.
You feel your body is letting go,
your mind letting go,
into sleep.
PAUSE
The heart wave is
sending its healing vibrations
to your abdomen and lower back,
letting them soften and gently give in.
PAUSE
Take a minute and indulge 
in the buttery feeling your muscles
are experiencing,
as tension continues to dissolve. 
PAUSE
And now watch as the heart wave
moves into your upper legs,
those soldiers you stand on,
now softening so that they
feel cushy and relaxed.
PAUSE
And with another gentle breath,
your heart wave expands into 
the knees and calves
flowing like gentle water,
moving tension and stress away.
PAUSE
Now, see if you can imagine 
the heart wave radiating gently 
into your ankles and feet,
taking pressure off of them,
so they feel open and relaxed.
PAUSE
Now give yourself permission
to acknowledge
that your body is letting go, 
releasing into relaxation.
PAUSE
And now scan your body
once more,
and if you find any muscle 
or site of tension,
let the heart wave touch it, relax it.
PAUSE



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