Feb 25 2007

Relaxation Script to Help Relieve Stress

Published by at 12:10 pm under Stress Reduction

Relaxation Script

Here are some basic tips about learning to relax:

1. Learning to relax is like anything new, the more you practice, the more skillful you become.

2. Wear loose fitting clothing and use your favorite chair or couch whenever you are trying to relax.

3. Avoid caffeine, alcohol, sugar, or anything that may make it difficult to relax.

4. Create a support group of people who care about you.

5. Get a massage, listen to music, take long walks outdoors, or anything that can help you feel more comfortable.

6. Know that the good work you do with your clients also helps you too.

As for learning to relax…

Prepare to relax by finding a comfortable place where you won’t be disturbed for 20-30 minutes…loosen any tight or restrictive clothing and remember relaxation is something that happens all by itself if you let it…

and learning to allow relax is allowing relaxation to happen…no one really knows exactly how you relax, but as you think relaxing thoughts, your body responds by letting go…

we don’t really know how you walk, talk, ore scratch your head…you just decide to do these things and your body responds…in the same way your body responds to your decision to let go and relax…

as you learn to relax, please don’t concern yourself with how quickly you are relaxing or whether you are relaxing deeply enough…

you will find, as you practice relaxation, that at different times, you will relax at different rates…sometimes relaxation will occur slowly and subtly…

other times you will relax very deeply, very quickly…

and it really doesn’t matter how you relax at this time, just that you notice how relaxation feels to you when it does occur..

as you begin to let go and begin to notice the sensations of relaxation you you have ..

that learning to relax is learning to allow relaxation to happen. Your body knows how to relax and as you begin to breathe more deeply, relax your muscles, and use peaceful imagery you will be able to relax, feel more comfortable, and manage challenges more easily.

Begin to relax more deeply by taking 3 deep, slow breaths. As you inhale, let that “in” breath be associated with fresh air, peacefulness and relaxation. As you exhale, let that “out” breath be associated with the release of any unnecessary stress and tension.

As you breath deeply, allow the muscles in your body to more deeply relax. Begin with the muscles in your feet and legs, take a deep breath and as you “let go”, allow the muscles in your feet and legs to more deeply relax. Then the muscles in your stomach and chest…lower back and upper back…arms and hands…neck and shoulders…face and even the muscles around your tongue…allow those muscles to more deeply relax.

As you find your body becoming more relaxed, you may notice that your mind is also becoming more quiet, calm and still. Take a few moments and enjoy this comfortable feeling in your mind and body.

Relaxation is something you learn to do and the more you do it, the easier it becomes…

In order to deepen your level of relaxation, allow an image of a staircase with 10 stairs come into your mind. Notice what the staircase looks like, whether it is wooden or steel, spiral or straight, indoors or outdoors…

Imagine that as you step down each stair, you are stepping into a deeper and deeper level of relaxation. Count backwards from 10 to 1, and when you get to 1 imagine stepping off the stair into a peaceful place, maybe your favorite vacation place or an imaginary beach, woods, or by a pond, whatever comes to your mind… just allow yourself to go there…

So begin to count backwards from 10…9…8…deeper and deeper…7…6…5…4…3…2…and 1.

Now, allow an image to form in your mind of that peaceful place and just be there…notice what you can see, hear, feel, and smell in that peaceful place…enjoy being there and stay as long as you want…just allow yourself to become more and more deeply relaxed…

Continue to breathe deeply and comfortably. When you are ready to come back, start to open your eyes, notice the increased light against your eyes and any sounds in the room. Stretch your muscles. Come back refreshed, relaxed and feeling better than before.

When you wake up, write or draw about your relaxation experience and the peaceful place you imagined. Allow yourself to explore any of this experience that you want.

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