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现在请闭上你的眼睛，请听着我们的声音。而当你听我们的声音，你将经验到一种美妙放松的经验会发生在你的身上。你会发现全身的肌肉延伸到脊椎以下的部分都将完全地放松。去意识到你的呼吸。
Now you're ready to visit the garden of your mind. Check that your head is in line with your spine. Let your feet just fall slightly apart. Your arms can rest limply at your side. Turn your hands so the palms are slightly facing upwards, the sides of your hands on the floor.
Close your eyes now, and just listen to our voices. And if you listen to our voices, you will find a wonderful relaxing thing happen to you. You'll find the muscles in your body right down your spine are completely relaxing. Be aware of your breathing. Don't force or strain the breath. Just be aware of the slow, deep breath that go right down to the bottom of the stomach as you inhale. Be conscious of your stomach rising very gently as you inhale.
When you exhale, feel yourself letting go completely, and sinking down heavily to the floor. Feel yourself sinking down deeper and deeper...down deeper into the floor.
You are calm, your whole body is relaxing, relaxing more with each gentle breath you breathe. Leave your eyes closed, your eyelids are beginning to feel heavy and relaxed. They feel comfortably heavy. So relaxed you don't want to open them again.
You are now feeling peaceful and calm and tranquil as you slowly breathe in and out, in and out. Your whole body is feeling heavy and relaxed. All tension is being dissolved away from the muscles down the back of your neck, right down your spine...all of your chest...Relaxing...And tension is just dissolving away. Your entire body is calm and relaxed.
Your arms and hands are feeling heavy and limp at your sides. Your legs right down to your feet begin to feel heavy, calm and relaxed.
Your legs and feet feel heavy and limp. Your whole body is sinking down deeper and deeper. Your whole body feels warm and relaxed as you sink down deeper. Letting go. Letting go more and more. Letting go and listening to nature's sounds.
