The following is a progressive muscular relaxation script that I created for my own use. You can revise it, shorten it, lengthen it, or change it any way you want. The important thing is that it "feels right" to you and makes you feel great!
NOTE: If you are recording this, put in comfortable pauses every time you see the dots "..." or whenever it seems right to you.
** Script Starts Here **
Lie down on your back on a comfortable surface, such as a couch, bed, or cushioned mat on the floor. If you prefer, you can sit in a comfortable chair.
Take a few moments to become aware of how your body feels as it lies or sits. Does anything feel stiff or hurt? Don't try to do anything about it, just be aware of the sensation.
Take a few slow deep breaths. You can try these special relaxing breaths, if you wish:
Breathe in slowly to a count of six.
Hold your breath to a count of four to six.
Then as you breath out, let your body relax with the exhalation, feeling it sink into the surface you're lying or sitting on.
Do three or four of these relaxing breaths, then
Allow your breathing to become naturally quiet and a little slower than usual.
Now just lie still and focus your attention on your toes...
Feel your toes and whatever sensation go along with your toes at this moment...
Maybe some slight tingling as you focus on them. You do not need to move or bend or wiggle your toes...
but just focus on them for a moment.
Now in your mind's eye, visualize all of the tension leaving your toes....
Now let your attention move up to the bottoms of your feet...
As you breathe out, feel the tension leaving your feet as they grow heavier and more relaxed...
Your toes and feet now feel very relaxed and free....
Now gently focus on the tops of your feet and your ankles...
Again, breathe in and breathe out, allowing tension to leave your feet and ankles...
they are now feeling very relaxed and comfortable...
You are becoming more and more comfortable now...
as you let your attention drift up to your lower legs and calves...
Again, breathe in and out while you watch the tension leave your legs...
They begin to feel very heavy and relaxed....
Let your lower legs sink into the mattress while you breathe out all the tension and your attention now moves up to your knees.
Just let your knees totally relax as you lie still. You can feel any sensation of tension just melt away from your knees with your breath.
Let it all just flow out... slowly...
Now you can move your attention gently to your upper legs...
Again, breathe away all the tension and watch it dissipate into thin air...
while your thighs get heavier and heavier and sink more and more into the mat or cushion....
You will now let your focus drift into your pelvis area... and once again, breathe in slowly...
and breathe out any tension that might be lingering there....
Let it all flow out as you let yourself sink deeper into relaxation...
and your muscles let go and sink deeper into the mattress....
As you keep breathing slowing and easily... your attention now moves up to your lower back...
Let any tightness and tension dissipate as your back muscles relax...
and you sink deeper into the mattress or chair...
and you feel more comfortable and relaxed...
Now your focus moves to your lower abdomen... As you feel it expand with your breath... you can now let go of all tension as you breathe out gently....
Continue moving up to your upper stomach... and then your upper back... as you breathe in and breathe out...
relaxing more and more... as you go...
There is no more tension... in your upper back... and your stomach area... feels completely free and at ease....
Your chest is now slowly relaxing... as you watch all the tension just dissipate into thin air... as you lie on your back.... Your chest muscles are easing into a relaxed state... You feel very comfortable... very relaxed ...
You can now move your attention gently to your shoulders... As you breathe in and out slowly... you can feel all the tension flowing out... and your shoulders are sinking deeper into the mattress....
You're feeling very relaxed and very comfortable in the shoulders now...
that feeling begins to flow slowly to your neck... Any stiffness or tightness you feel there... just melts away... as you breathe in... and breathe out.... Your neck is feeling very relaxed now....
Now move up to the back of your head... and feel it grow lighter and more relaxed... as your attention drifts around to your face...
You can feel your chin... and your mouth... become very relaxed as all the tension just drains away.... Slowly, your nose... eyes... and then your forehead... feel very relaxed... as your attention moves over them... Any tightness in these areas just disappears into thin air... as you breathe in and out slowly....
Now... you can feel tension flowing out of the top of your head... as you breathe out... and you feel your whole body relax... from your head... to your toes....
You feel totally at ease... comfortable... and maybe a little drowsy... as you breathe slowly in... and out...
Just live in this present moment... aware of how your body feels... right now... all tension drained away... very relaxed... and very comfortable.... Just rest here for a few moments while your breathing is slow and easy...
Now you can open your eyes.
For more about progressive muscular relaxation, click here.
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