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Mental Rehearsal Script

The document provides relaxation and mental rehearsal scripts to be used with alpha music recordings. The relaxation script guides the listener through a 3-minute relaxation exercise to reduce tension and enter an alpha state. It then instructs how to use a finger touch as an "anchor" or trigger to easily re-enter that relaxed state. The mental rehearsal script guides 10 minutes of visualization exercises. It has the listener imagine an ideal study/revision session, their exam experience, and receiving successful grades as a result of their preparation.

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Moghan
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791 views

Mental Rehearsal Script

The document provides relaxation and mental rehearsal scripts to be used with alpha music recordings. The relaxation script guides the listener through a 3-minute relaxation exercise to reduce tension and enter an alpha state. It then instructs how to use a finger touch as an "anchor" or trigger to easily re-enter that relaxed state. The mental rehearsal script guides 10 minutes of visualization exercises. It has the listener imagine an ideal study/revision session, their exam experience, and receiving successful grades as a result of their preparation.

Uploaded by

Moghan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BRIGHT MIND TRAINING

(BASED ON SRI MATHIOLI’S LITERATURE)

(A UNIT OF RAMALAKSHMI TRUST)

MENTAL REHEARSAL SCRIPTS


Try recording your voice to relaxing alpha music, using these mental rehearsal scripts.

Relaxation Script: (3 minutes)

[Insert Your Name] Close your eyes and begin to breathe deeply…in through your nose and
out through your mouth. With every out-breath imagine any tension in your body going out
with it. I am going to count from 5 to 1 and as I do, you will feel yourself relaxing with every
descending number. At number 1, you will be totally relaxed, yet alert to what I am saying.

[Insert Your Name] As I count now from 5, beginning to relax…4…breathing deeply…letting


go, 3…begin to get a sense of your body, the position of your arms and hands, the position
of your legs and feet: feel your weight in the chair… 2…continuing down… 1, totally relaxed
as you quietly repeat to yourself: “relax…relax…relax…” Feel yourself letting go of any
tension in your body. You are totally relaxed [Insert Your Name], yet totally alert.

Rest in this state for a moment, breathing deeply and affirming the words:
“relax….relax…relax.” This is Alpha State.

Now, I am going to ask you to ‘anchor’ this feeling in your body by placing your thumb and
first finger of your right hand together. Do this now. As you feel this relaxed state, bring your
thumb and first finger together. Repeat this sequence several times, feeling relaxed and
bringing your fingers together. From now on, whenever you want to bring yourself into this
relaxed state quickly, you will know that as soon as you put your thumb and first finger
together, this feeling of relaxation will begin to come over you. This gesture is your ‘trigger’ to
help this relaxed feeling start to come over you. Know that as soon as you bring your thumb
and first finger together, you will begin to feel relaxed.

Now, in a moment, I am going to count back from 1 to 5. When I reach 5, you will open your
eyes and return to the room feeling totally at ease. As I count now, from 1, feeling yourself
come up, 2… 3, coming up, 4, beginning to open your eyes, 5, fully awake now, alert and at
ease. Smile.

Mental Rehearsal Script: (10 Minutes)

Have someone read this to you or read it yourself while audio-recording it for later use.
Read the following script very slowly in a low firm voice.

(Relax for 3 minutes)

[Insert Your Name] Close your eyes and begin to breathe deeply…in through your nose and
out through your mouth. With every out-breath imagine any tension in your body going out
with it. I am going to count from 5 to 1 and as I do, you will feel yourself relaxing with every
descending number. At number 1, you will be totally relaxed, yet alert to what I am saying.
[Insert Your Name] As I count now from 5, beginning to relax…4…breathing deeply…letting
go, 3…begin to get a sense of your body, the position of your arms and hands, the position
of your legs and feet: feel your weight in the chair… 2…continuing down… 1, totally relaxed
as you quietly repeat to yourself: “relax…relax…relax…” Feel yourself letting go of any
tension in your body. You are totally relaxed [Insert Your Name], yet totally alert.

Rest in this state for a moment – this is Alpha State.

(Creating the ideal process rehearsal: 3 minutes)

Now, I want you to imagine yourself at your study desk or where you tend to do revision. See
yourself, sitting there with everything you need around you, class notes, pens, blank paper, a
water bottle or glass of water. See yourself, with your eyes closed, and feel yourself relaxing
as you enter Alpha State. You can hear soft music is playing in the background. Feel Alpha
state now.

Now, in your mind’s eye [Insert Your Name], see yourself open your eyes and sit up. State to
yourself: “I am ready to revise. I will hold my full attention to this task for the next 30
minutes.”

Now see yourself begin to look through your notes, reviewing, material and rewriting new
condensed formats. See yourself totally absorbed, as you work effortlessly through this
revision session. Feel yourself being focused…energised… determined. Say to yourself: “I’m
on a roll… this is easy…” Smile.

(Creating the ideal outcome rehearsal: 4 minutes)

Now [Insert Your Name], imagine yourself moving forward in time to the day of your first
exam. See yourself looking calm and confident. You are walking into the exam room and you
are feeling relaxed, because you know you have done your best to prepare.

Choose a seat in the room. Are you at the front, middle or back of the room - are you to the
left or right? Sit down and smile at your friends around you.

Take a deep breath. Relax and say to yourself: “this is it- everything I need, I have within me
now.” Smile.

See the examiner giving instruction to the group. Now see yourself starting the exam, and
looking through the paper.

See yourself smiling because you have prepared for these exact questions. You put your
head down and begin writing. Say to yourself: “I am clear, calm and confident. Everything I
need to write is coming to me now.” Feel a sense of calm certainty that you are giving the
best performance you can. All your preparation is being used for this moment.

Now move forward in time to the end of the exam. You have finished writing with time to
spare and you are looking through your answers to see if there is anything that can be
improved. Feel yourself relax [Insert Your Name] as the exam is finishing up. Feel satisfied
with what you have done. Smile and say: Ok – on with the next exam.
Now move forward in time to receiving your grades in the post. You stand their holding the
envelope [or you are on-line]; you tear it open and find you have reached your grade goals
and in some subjects done better than you thought. Smile and say: “Yes!”

Now, in a moment [Insert Your Name], I am going to count from one to five and when I reach
five, you will open your eyes and return to your normal awakened state, as I count now from
1…feel yourself coming up, 2… feeling your body moving and stretching, 3, beginning to
open your eyes, 4, your eyes are fully open, 5, fully awake now.

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