This is an exercise in guided imagery.  You will need a partner to slowly read the relaxation script for this exercise.  If you are pregnant, ask your labor partner to assist you. 

To begin, find a comfortable, relaxing position.  Take a cleansing breath in.  Then breathe out.  Allow every part of your body to relax, from the soles of your feet, to the crown of your head. 

Slowly and steadily, relaxation begins with your toes.  It flows up through your legs.  Then it flows up to your torso and through your spine.  It flows up through your chest and up to neck, and surrounds your head.  Relaxation is overtaking your body, mind, and spirit. 

Mentally scan your body. Where there is tension, imagine that the healing power of rest and relaxation is sweeping over this area.  Feel your body relax further. 

Now, allow your mind to rest as you concentrate on the image of the moon.  Imagine that you are underneath the moon in the still of the night.  As your eyes focus on the moon, any remaining tension or stress is released into the darkness and you rest peacefully under the moonlight.  Enjoy the quietness and embody relaxation.  that surrounds you.  Slowly breathe in.  Slowly breathe out.

Relax here for a few minutes as all that is around and within you is at rest. 

Now choose to awaken or drift off to sleep. 

If you choose to awaken, feel your mind, body, and spirit become more aware of your surroundings. 

If you choose to sleep, allow your relaxation to deepen. 

Continue to breathe in and breathe out.  I will count to three.  As I reach three, you will be at your desired state of awakening or relaxation.  1, 2, 3 

The moon image is taken from www.freenaturepictures.com.  Licensed under Creative Commons “Attribution-ShareAlike 2.0 Generic” http://creativecommons.org/licenses/by-sa/2.0/”