Relaxation Script

 There are different styles of progressive relaxation techniques.
With some styles, you tense a muscle group before you relax that muscle. Personally, I never cared for that technique but you can add it to the below relaxation script if that style works for you.

You can record the script below and listen to it for even deeper relaxation.

Release the weight of your body into the support of the floor/bed.

Notice how your back makes contact with the support of the floor/bed.

Relax the back of your legs....the back of your hips....your lower back, middle back, and upper back. Feel the weight and relaxation of the back of your body sinking through the floor/bed.

Relax the back of your shoulders / the back of your arms / the back of your neck / and the back of your head. Wiggle and make any adjustments needed to relax the back of your body into the ground more fully. Melt into the support of the floor/bed completely.

Now, notice the weight of your body. Notice the weight of your legs, as they rest on the floor. Let your legs be heavy. Let your thighs, feet, and toes relax. Release, relax, let go of them completely. Let your legs drift and float and now forget about them.

Notice the weight of your hips and pelvis, as they rest on the floor/bed. Let the weight of your pelvis sink into the floor/bed.

Notice the weight of your rib cage. Let the back ribs melt into the floor/bed.

Feel your abdomen expand with each inhalation. As you exhale, let the belly fully contract. Like a giant balloon inflating and completely deflating. Relaxing deeper with each deep breath.

Notice the weight of your shoulders and arms, as they rest on the floor/bed. Let your arms be so heavy that they sink through the floor/bed. Then release them completely. Let go. Let them drift and float away and then forget about them.

Notice the weight of your head, as it rests on the floor/bed. Let the head be heavy. Feel your neck and throat release and relax.

Relax the muscles of your face / relax your eyes and eyelids / your cheeks melt into relaxation/release, relax, let go of your jaw / your forehead and eyebrows smooth and relaxed / feel your scalp melt into relaxation. Your whole head and face totally relaxed, released.

Become aware of your breathing. Notice each inhalation relaxing the front of your body, and each exhalation relaxing the whole back of your body. Breathing slow, deep and then let it go.

Breathing the body deeper and deeper into relaxation as you drift and float in peace.

When ready open your eyes, knowing you can maintain the state of peaceful calm during your day's activities. During the day just blink your eyes slowly recalling the peaceful control you manifested to return instantly to that vibration/frequency.