Relaxation Script
NEW: Free Relaxation Audio! If you would
rather listen to my voice, you will find a free audio here: Barb's Visualisations.
This is a great relaxation script to use before bed or in the early afternoon for a
relaxing moment before the kids get home from school. You can read this relaxation script yourself (or have a
friend read it) and tape it. When you read the relaxation script, try to read slowly and with a monotone
voice. Also, pause a few seconds between each sentence. Then replay it when you’re ready. It is
especially relaxing if you use headphones to listen to it.
Begin by making yourself comfortable and breathing deeply. Breathe in and out through your nose. When
you reach the top of your breath, hold it there for a moment, then release it slowly and steadily
through your nose. As you breath in, imagine you are breathing in peace, and as you breath out, imagine
that you are breathing out all the cares and concerns of the day or week. Breathe in positive energy.
Breathe out negative energy. Now, imagine that the air you breathe in has a soothing, relaxing
anesthesia in it. This anesthesia flows in and through your body, moving in and out of your muscles,
tendons and nerves, bringing relaxation and comfort to all of your body. Imagine this anesthesia
wrapping around the muscles in your feet and toes. It soothes all the muscles in your toes and feet and
helps them to feel totally relaxed. This anesthesia is now moving gently up your legs through your calf
muscles and up into your knees. It keeps flowing up through your thighs, all the way up to your
hipbone. You feel all tension dissolving and flowing away from your legs, thighs and hipbone. Your legs
are feeling heavy. as they just limp down gently and comfortably.
Now imagine this soothing anesthesia is spreading upward into the middle part of your body, into your
stomach and abdomen area. Feel it numbing all the organs in this area as you just let go and relax.
Then allow this soothing numbing relaxation to spread up into your chest. Take a deep breath in and
feel your lungs expand as the anesthesia fills your lungs and your entire chest area is soothed and
comforted. Your chest and lungs are deeply relaxed.
You can now feel this anesthesia spreading into your back, between your shoulder blades and into your
shoulders. All of your muscles in your back and shoulders are becoming numb and heavy. And you notice
your shoulders feeling deeply relaxed as they let go of all tension.
Now imagine this anesthesia flowing down your arms, through your elbows, wrists and hands all the way
to the very tips of your fingers, allowing that soothing sensation of numbness to flow throughout your
entire arms. You can feel your arms relax deeply as they just hang loosely and heavily.
Now imagine this soothing numbing anesthesia flowing down from the top of your head through your eyes,
face and jaws, releasing all the tension in your head and face muscles. It is now moving down into your
neck, releasing all tightness in your neck muscles. You can feel your neck deeply relaxing.
Just allow yourself to drift and float downward into a deeper place of soothing comfort. And you can
feel the deep sense of relaxation as your entire body becomes numb and tingly. Every muscle, tendon and
nerve is soothed and deeply relaxed. Every single cell in your body is relaxed. And you just enjoy the
feeling of total relaxation. As you experience this sense of stillness and tranquility, tell yourself
that you can return to this state whenever you wish. When you are ready to awaken, you will drift back
to this room feeling fully alert and refreshed. Your mind will be calm and clear. And the sense of
relaxation and inner peace will remain with you. Take your time. Bask in the quietness for a while
longer.
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*You can continue with Visualisation of a Special Place if you want. Simply record
it at the end of this script.
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