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Progressive Relaxation Script

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nouserid90
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47 views2 pages

Progressive Relaxation Script

Uploaded by

nouserid90
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Progressive Relaxation Script

The Relaxation Induction

1. Begin by closing your eyes. Roll your eyeballs upward, take three deep breaths, and start
to relax.
2. Focus on relaxing every muscle in your body from the top of your head to the tips of
your toes. Notice how comfortable your body is becoming. Feel supported and let go of
any tension.
3. Inhale and exhale deeply. Pay attention to your breathing rhythm and allow it to relax.
Be aware of normal sounds around you, but disregard them. These sounds will only help
to relax you further. As you exhale, release any tension, stress, or anxious thoughts. Feel
them winding down and relax.
4. Relax your facial muscles, especially your jaw. Let your teeth part slightly and relax
your jaw. Feel the relaxation spreading into your temples. As you think about relaxing
these muscles, they will relax further. Drift and float into a deeper state of total
relaxation.
5. Relax the muscles in your forehead. Feel them smooth out and relax. Rest your eyes
and imagine your eyelids feeling very comfortable, heavy, and relaxed.
6. Let the muscles in the back of your neck and shoulders relax. Feel a heavy weight
being lifted off your shoulders, making you feel lighter and more relaxed. Let this
relaxation flow down your back, to the lower part, and let those muscles go. With every
breath, feel your body drifting and floating deeper into total relaxation.
7. Relax the muscles in your shoulders, arms, and hands. Let your arms feel heavy,
comfortable, and relaxed. You may feel warmth in your palms. You might feel that you
can barely lift your arms; they are so relaxed.
8. Relax your chest muscles. Inhale deeply and exhale, relaxing your chest and stomach
muscles. Let them go completely.
9. Relax the muscles in your legs. Feel them becoming completely relaxed right to the tips
of your toes. Notice how comfortable your body feels, drifting and floating into deeper
relaxation.
10. Imagine a beautiful staircase with ten steps leading to a special, peaceful place.

Visualize taking each step down, feeling your body relax more with each step.

 10... relax even deeper


 9... deeper
 8... deeper
 7... deeper
 6... deeper
 5... deeper
 4... deeper
 3... deeper
 2... deeper
 1... deeper
Now imagine your special place.

11. Visualize and feel this special place. It could be a beach, an ocean, or a mountain
stream. You are alone and undisturbed in this peaceful place. Feel the sense of peace and
well-being flow through you. Enjoy these positive feelings and let them stay with you
long after this session, growing stronger throughout the day and tomorrow.
12. Feel the peace and relaxation grow stronger. Each time you choose to do this
relaxation, you will relax deeper. Regardless of the stress and tension around you, you
will remain more at peace and relaxed, allowing tension to bounce off and away from
you.

Conclusion:

13. Now, I am going to count from 1 to 3. When I reach 3, you will open your eyes, feeling
light, refreshed, revitalized, energetic, happy, and cheerful, feeling better than before.

 1... coming out slowly


 2... yes, coming out now
 3... open your eyes, feeling light, refreshed, revitalized, happy, and cheerful, feeling
much better than before.

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