RELAXATION SCRIPT - (text)
Copyright © 1999, David Thomas, Ph.D.
dtec@cox.net

- Relaxation Script -

To create your own relaxation tape, read the following instructions with a deliberate and calm tone, pausing long enough with each set of instructions to allow 1) the muscles to be tensed, 2) the tension to be sensed and then released, and 3) the relaxation to be experienced.

When using the tape, find a quiet, secluded place free of distractions and assume a comfortable position, either lying on your back, sitting in a reclining chair, or sitting upright with your feet flat on the floor, your back straight. Remember to loosen your collar and belt, take off your glasses/remove your contacts, rest your hands comfortably in your lap or on the arms of the chair.

The task, once the tape begins, is to focus on the sensations coming from within your body. To facilitate this, begin with your eyes closed.

Relaxation Instructions:

What follows are a series of exercises sequenced so as to permit you to become profoundly relaxed. As you proceed, listen only to the instructions while attending carefully to the sensations coming from within your body.

Remember that the next few minutes belong only to you--and that you have chosen to relax, and to relax deeply.

Curl your toes as tightly as you can.
Notice the effect on your arches . . . your calves . . .
perhaps even your thighs.
Focus on the tension.
Hold it and when I say "Now," relax it.
Now.
And notice the difference

Bend your toes back the other direction as far as you can, and again, notice the effect on your arches . . . 
on the top of your feet . . . and on your calves.
Hold it. Focus on it.
Now. Relax it away.

Tighten your thighs. Make them as hard as you can.
Make them very hard and very tight.
Localize the tension. Make contact with it.
Hold it.
Now. Release it.

Tighten your hips. Make them as hard as you can.
Notice the discomfort.
Keep your legs relaxed if you can.
Localize the tension.
Hold it.
Now. Release it--relaxing you hips, thighs and feet.

Tighten your stomach as
if you were about to be hit in the stomach.
Make it very hard.
Notice the discomfort.
Legs relaxed.
Hold it.
Now.
And notice the difference.

Stick you stomach out as far as you can against your belt.
Make it as full as you can.
Stretch it.
Notice that discomfort.
Hold it. Focus on it.
Now, release it.

Tighten your fists, both of them--as hard as you can.
Very tight. Notice how your fingers dig into the palms of your hands;
how the skin is stretched across your knuckles.
Notice the effect also on your forearms--perhaps even your upper arms.
Hold it. Very tight. Focus on it.
Stomach relaxed.
Now.
And notice the difference. Focus on it.

Bend your arms at your elbows and tighten your biceps.
Make them into knots. Hold the tension.
Stomach relaxed.
Very tight.
Focus on it. Hold it.
Now.
And notice the difference.

Allow your arms to relax all the way.

Raise your shoulders as high as you can, shrugging them.
Notice the tension in your upper back and in your neck.
Hold it.
Notice the discomfort.
Very tight.
Hands relaxed. Stomach relaxed.
Hold it,.
Now.
Relax them all the way.

Turn your head all the way to the left, tightening the muscles on one side of your 
neck while stretching the muscles on the other side.
All the way. 
Feel it.S
tomach relaxed. 
Hold it.
Now.

Turn your head the other direction--stretching and tightening the opposite muscles.
Hold it. Focus on it.
Make mental contact with that tension.
And Now, release it.

Bring your chin to your chest,
Stretching the muscles in the back of your neck
and upper back.
Stretch them.
Hold it.
Focus on it.
Now.

Bite down--tighten your jaw--clenching your teeth.
Notice the effect on the muscles of your face.
Hold it. Feel it all the way.
Very tight.
Now. Release it.

Push your tongue against the roof of your mouth.
Notice the effect on your tongue muscles.
Make your tongue very hard.
Hold it. Keep it there.
Stomach relaxed, hands relaxed.
Now, allowing your tongue to relax and widen.

Open your mouth as wide as you can--
stretching your cheeks.
Now stretch your lips even further by baring your teeth.
Very wide. Focus on the feeling.
Stomach and hands relaxed.
Hold it.
Now.
And notice the very big difference.

Bring your eyebrows together and frown, making as many vertical wrinkles as you can on your forehead.
Notice that discomfort, that pain.
Hold it. Focus on it.
Now.
Release it, all the way.

Raise your eyebrows as high as you can, making as many
horizontal wrinkles as you can.
Eyebrows as high as you can. Hold it.
Notice the effect on your face.
Hold it. Very high.
Now.
Relax them,
smoothing out your forehead all the way.

With your eyes closed, move your eyeballs
all the way to the right.
Not so far that it hurts, but far enough to feel it.
Now.

And now your eyeballs to the left.
Now.

With your eyelids closed, raise your eyeballs as high as you can . . .

as though you were looking at something at the top of your forehead.

Inhale deeply and hold it. Hold it.

When I say "Now," let you eyes come to a comfortable position, eyes closed, and exhale.

Now.

Take note of the various muscles of your body as I mention them, making sure they are relaxed
and that there is no tension.
First, your feet.
And now your calves.
Your thighs.
Hips.
Stomach.
Hands.
Arms.
Shoulders.
Neck.
And face.
No expression at all on your face.

With each count allow yourself to become more deeply relaxed.
Moving from a five to a four.
And now, three.
Two.
Very deep, one.
Now all the way, . . . zero.
Feeling very, very deeply relaxed but still alert and aware.
Enjoy this very deep level of relaxation for a while in silence.

(Pause for five to ten minutes.)

Is it possible for you to find zero, to come now to zero.

Allow this relaxed, calm feeling to stay
with you the rest of the day.
And come now, very gradually, from zero to one.
And now, two.
Three.
Feeling very relaxed, very calm, all the way to four.
Now keep your eyes closed, . . . all the way back to five.

Feeling very good--
inhale very deeply and hold it.
Hold it.
When I say "Now," exhale, open your eyes,
move your fingers and toes.
Now.

Sit quietly for a moment and take note of how you feel.

 

(Note: These instructions are a variation on the Progressive Relaxation exercises developed by Edmund Jacobson.)