#relaxation script

[blueskyselfhelp]

Relaxation Script #2: A nice shoulder massage

How are you today? Tired? You’ve been trying hard haven’t you? Ohh, those muscles look rather tense. Do you need some help? 

Tell you what. You sit down here, let yourself stop working, and let me give you a nice massage. Where would you like me to massage? Your shoulders? Okay, let’s begin.

Okay then, I’ll just start by gently rubbing your shoulders. Up and down, left to right. Can you feel my fingers gently pressing in there? Yeah, that’s right, just let your shoulders drop, and let me just gently press into your muscles, and let your stress ebb away. Now that we’ve got you starting to relax, I’m going to start working in a bit deeper, okay? I’m going to put my hands on your shoulders, with my thumbs between your shoulder blades. At the front my fingers are rubbing in. You can feel them, can’t you? Working the muscles at the front of your shoulders, pushing in and working out all the tension that’s there.

You can feel my thumbs at your back now, can’t you? Just pressing into all your tense muscles here. Nice, firm but not too firm, rubbing in. Your muscles feel warm, and start to relax.  Oh, is that a knot in your muscle I feel? Oh dear. Let’s focus on that, shall we? I push down here, putting some of my weight down. It’s more forceful than before, but not painful, and you can feel your muscle relaxing and untying itself. Can you try and relax that bit a bit more? Yes, that bit just there, where I can feel the tension. Where you can feel my hands pressing down.

Good. You feel it melting, the knot disappearing. Would you like me to cover the neck as well? Don’t worry, I’ll be very careful. You hear me moving to one side. We are doing this one side at a time. You have muscle on either side of the neck to help it move, right at the base. You can feel it yourself, on the other side. Just above where you stop feeling the hard bone of the shoulder below your relaxing muscles. You feel my thumbs pressing down, straight down, for half a minute. Then you feel my hands move, only a tiny bit across, and I press down again. Each time I press you can feel the muscle melting, relaxing, softening. I move again, and press. You relax, melt, soften. I move and press again. Relaxing, melting, softening. Again. Relax. Melt. Soften. One side of your shoulders is completely relaxed now. Take a deep breath. Okay? Hold for a moment....and now breath out, nice and slowly. I step to the side, and you continue your breathing, nice and slowly. Again, my thumbs press into your shoulder. You can feel them pressing down, and now again. Relaxing, melting, softening. 

Again. Relaxing, melting, softening.

Again. Relaxing, melting, softening.

I pull back, and once again you feel just a nice simple pressure on your shoulders. Did you enjoy that, I ask? You nod, and allow yourself to relax, melt and soften again.

[blueskyselfhelp]

Relaxation Script #1

Okay then. Let’s get you relaxed.

Just lie back now. Find a nice comfy position, however you like it.

Are your legs in a good position?

Are your arms supported?

Make sure your back is nice and steady.

Excellent. Then we can begin.

The feeling starts at the very tips of your toes.

They start to feel soft, and heavy.

Can you feel them?

Nice and soft and heavy, like you are melting into clouds

Soft and heavy. Clouds.

Now feel it moving up your feet.

Let your ankles relax. 

They have worked very hard today, haven’t they? Let them rest.

Your feet feel so very soft now, and now it keeps moving.

Now the feeling moves up to your calves.

They are getting heavy and loose.

They don’t need to hold you up now.

They can just rest, like you can.

Soft and heavy.

Softer and heavier.

Let all tension leave.

Let them sink down.

Can you feel it moving? It’s moving up past your knees now.

Soft and heavy.

Let it keep going.

Let yourself rest.

Sink into your seat. 

Sink into your bed. 

You don’t need to move.

All of your legs feel soft now don’t they?

Your legs feel heavy now don’t they?

But it isn’t done

Now it moves up your body again

Feel your back sinking into your chair

Feel your back sinking into your bed

Let your stomach relax

Let your abdominals relax

It keeps moving

Now your chest is slowing down

Can you feel your breathing slow?

Nice and slow

Deeply and slowly

Softly and heavily.

Now it starts at the middle finger tips.

They feel like they are leaden

Feel them sink down

Now the next two fingers join them

Sinking down

Keep breathing, softly and slowly

Now the little finger

Keep breathing, softly and slowly

Now the thumbs.

Now your palms.

No typing is needed now

They are so soft and heavy.

Now it moves up your arms

Your forearms begin to feel tired

And you can feel them sink down and relax

You don’t need to move

Just let the feeling keep moving

Up your arms

Can you feel it?

You don’t need to carry anything

Soft and heavy

So very relaxed

Now it reaches your shoulders

And you can feel them melt

Soft and heavy

Slow and careful

You don’t need to move

Softly and heavily

Let them drop

Softly

Now your neck. It’s so tiring holding your head up, isn’t it?

Just let it relax

Feel it keep going

Your mouth

Your cheeks

So soft.

So sleepy.

So relaxed.

Now feel your body come back.

But gently,

A new feeling moves up your body

Your toes feel light and relaxed

Your legs feel light and relaxed

Your body feels light and relaxed

Your arms feel light and relaxed

Your head feels light and relaxed

Isn’t that better?