Relaxation Training Script
Breathing
First, just settle into your chair. Make yourself comfortable; find a good position with your back straight and comfortable, and your feet on the floor. Let’s start with a good, deep breath … bring the air down deep, deep into your lungs … and then exhale, and the air flows out, and some of your tension goes with it. And then the good oxygen comes in, bring it all the way down, into the bottom of your lungs, and hold it … then let it go, and the air flows out, and a little more of your tension goes with it, as you start to feel more calm and relaxed. And another good, deep breath, expand your rib cage so you can take in lots of good air, and the air brings calmness and strength – hold that in, absorb it – and that let it go, exhale the air and your tension, feel it flow out of you, and you’re feeling still more comfortable and calm, more and more relaxed.
Hands and Arms
Next, make a tight fist with your hands. Squeeze your fists hard. Feel the muscles tighten and tighten in your hands and arms as you squeeze … And then relax -- let the tension flow out of your hands and arms as they go limp. And breath in… breath out … in … out … calm and comfortable. There’s such a difference between being tense and being relaxed; and you see how much better it feels to be calm and warm. Now, again, tighten those muscles, real tight, hold it – and then let them go, relaxed and easy, calm and comfortable. Breathe in … and breathe out. (This part of the procedure can also be done with the right and left sides separately.)
Arms and Shoulders
Now, stretch your arms out in front of you, and raise them high over your head, way back, flexing and stretching the muscles in your shoulders, higher and higher … Then let your arms drop, back to your sides, easy and comfortable, relaxed. Breathing in … breathing out … relaxed and calm. Now, let’s do it again: Stretch your arms out in front, and then up, high, over your head – pull them back, way back, feel the stretch and tension in your shoulders, hold it tight – and then relax, let your arms drop, ease them down to your sides, nice and comfortable. Notice how good it feels for your muscles to be loose and comfortable, relaxed. Breathing in … breathing out. (Do one more repetition if desired.)
Shoulder and Neck
Next, try to pull your shoulders up to your ears, and push your head down into your shoulders; feel the muscles in your neck tighten up as you do this – hold it, hold it, real tight and flexed … and then relax, let the tension flow out of your neck and shoulders, leaving them limp, calm, relaxed. While breathing in … breathing out … relaxed. See how much better that feels. Now, again: Pull your shoulders up toward your ears and push your head down into your shoulders, compressing, real hard and tight, hold it for a moment … and then let it go, release it, and feel the tightness go limp and flow out, so that your neck and shoulders feel loose, comfortable and relaxed. You’re starting to feel good now. As you breathe …
Jaw
Now, clench your jaw, and put your teeth together, hard, so that your jaw feels tight, hold it one more second … and then relax, let your jaw go, let it drop and hang loose. And you breath in … breath out … easy, lazy, and relaxed. Notice how good that feels. Then, again, bite down, clench your jaw, teeth together, tight, hold it … and then release, let it go, loose, let your jaw ease down and be just the way it wants, nice and relaxed. Breathe …
Face and Nose
Next, tense your face by wrinkling up your nose, scrunch up your nose and cheeks, and tense your forehead real hard, hold it tight, tight, one more second … and then relax, unwind, loosen all the muscles in your face, comfortable and easy, so calm. And breathe in … and out. Feel that difference between being tense and being relaxed, and notice how good it feels when the muscles in your face become loose and comfortable. Now, again, tense your face, push your nose upwards, scrunch up your cheeks and forehead, so that all the muscles in your face tense and tighten up, very tight, hold it tight … and relax, let it go, let the tension just flow out, leaving your face feeling loose and calm, and you’re feeling good. Breathe …
Stomach
Now tighten up your stomach muscles, make your stomach real hard, pull it in toward your backbone, and keep it like that, one more moment … and then let your stomach go loose and relaxed, soft and comfortable, as the muscles release. And breathe in … and out. The tension is flowing out of your stomach, so the muscles feel loose and relaxed, calm and good. Notice the difference between a tense stomach and a relaxed one, between tight muscles and loose, easy ones. Just settle into your chair, breathing slow and deep, and everything’s okay, just feeling good. Now one more time: Tighten your stomach, hard, pull it back and in, harden all those muscles … and then release all the tension and let it flow out, as the muscles go limp, and loose, and you feel calmness and relaxation easing throughout your body. You’re really feeling good now. Breathing …
Legs and Feet
Now, push your toes down into the floor real hard, tensing the muscles in your feet and legs as you push your toes down, it’s like your toes are gripping the floor and pressing into it, hard, hold it … and then release all that tension and let your feet and legs float into a relaxed position, nice and easy, easy and relaxed. Breathing in … breathing out … and in … and out … so calm. It’s such a difference, and it feels good to be loose and calm, warm and relaxed. Then one more time: Tense those muscles, send all the strength in your legs down into your feet and toes, and that energy builds and builds, flexed and tensed … and then released, with the tension flowing out, flowing out, leaving your legs feeling calm, and your feet are relaxed, everything is relaxed, just fine, comfortable, an easy way to be. And you breathe …
Conclusion
You can stay with that feeling of relaxation now, a calm, comfortable way to be. Your body feels limp and loose, with all the tension released, it just flowed out of your body, and you feel good all over. Just stay with it for a few more moments, a minute or two, it’s a nice place to be. Breathing in … and out. And when a little more time goes by … and you’re ready … you can come back into the day, and you’ll go back into your day feeling good and relaxed, at peace. When you’re ready, you can move your arms … and move your legs … move your head around … and slowly open your eyes. You’re back.