I’m going to walk you through a relaxation script. This is something that you can practice on your own when you’re feeling calm, safe, and peaceful. The more you do it in a peaceful environment, the easier it will be to practice it again when you’re feeling overwhelmed and stressed.
This one specifically can be shortened to a couple of minutes, or you can practice it for 10-15 minutes if you choose. It just depends on how many times you want to go through it.
The Relaxation Exercise
Close your eyes and turn your attention to your breathing. Be an observer to the process of your breathing and notice the way in which you breathe. Is it deep or shallow? Regular or irregular? Let yourself come to a way of breathing that is deep, slow, and regular.
You will find that as you breathe in this way, you will quite naturally come to be comfortable, relaxed, and at ease.
Then you will find that you may relax even further by focusing, in conjunction with your breathing, on the muscle groups of your body.
When you’ve managed to do this, you can begin to count slowly from one to ten while focusing your attention in order on the muscle groups of your body.
Breathe in, count one silently to yourself, and focus your attention to the muscles in the abdomen, and when you breathe out let these muscles relax.
Breathe in, count two silently to yourself, and focus your attention to the muscles in the chest, and when you breathe out let these muscles relax.
Breathe in, count three to yourself, focus your attention on the muscles of the back, and when you breathe out let these muscles relax.
Breathe in, count four to yourself, focus your attention on the muscles in the hips, and when you breathe out let these muscles relax.
Breathe in, count five to yourself, focus your attention on the muscles in your lower legs and feet, and when you breathe out let these muscles relax.
Breathe in, count to six, focus your attention on the shoulders and upper arms, and when you breathe out let these muscles relax.
Breathe in, count to seven, focus your attention on the muscles in the forearms and the hands, and when you breathe out let these muscles relax.
Breathe in, count to eight, focus your attention on the muscles in the shoulders, and when you breathe out let these muscles relax.
Breathe in, count to nine, focus your attention on the muscles in the face and head, and when you breathe out let these muscles relax.
Breathe in, count ten, focus your attention on the muscles on your whole body, and when you breathe out let your whole body relax.
Once again, turn your attention to your breathing and let it be comfortable, relaxed, and at ease.
Then count backwards from three and open your eyes.
When you’ve opened them, allow yourself to remain relaxed and at ease.
