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Making your own personal relaxation audio can be effective in helping you practice and master many of the relaxation techniques and methods you've learned so far. This particular script includes relaxed breathing, progressive muscle relaxation, imagery, and suggestion. Preparing Your Script One good way to make a tape is to have a friend with a relaxing voice record the script for you. The sound of your own voice can be a bit disconcerting - Is that what I really sound like? The following are tips for you or whoever ends up recording the instructions: Speak in a slow soothing manner. Make your tone stronger for the "tensing" instructions, and softer for the relaxation suggestions. Pause for two to three seconds when the script reads(pause), unless a longer pause is indicated. Do not record the instructions in parenthesis. They are simply directions for the speaker. The Script: This particular script is designed to help you relax in a sitting position. You can, of course, modify the instructions slightly so that they apply to you when you are lying down. When you want to listen to your tape, find a quiet, relaxing spot where you won't be disturbed by your phone, your beeper, or anything else. Loosen any tight clothing, and, if you like, take off your shoes. Enjoy your relaxation! Sit down, and get as comfortable as you can... Let your feet rest comfortably on the floor... let your arms rest effortlessly on your lap or on the arms of you chair... now, close your eyes... take a few seconds to make yourself even more comfortable (10-second pause). Now, take a deep breath, inhaling through your nostrils,... filling your lungs... hold that breath... hold it (5 second pause). Now slowly exhale through your slightly parted lips, emptying your lungs (pause). Continue to breathe in an easy, relaxed manner (15-second pause). Imagine that your body is becoming warmer... and heavier... notice feelings of relaxation beginning to spread over your entire body (pause). Start with your hands and arms... clench both fists, squeezing them fairly tightly and flex both your biceps... hold this tension for about ten seconds or so... hold it... feel the tension in your hands, your forearms and your biceps... focus on these sensations... notice what they feel like (pause). Now let go, slowly releasing all the tension in your fingers, your hands, and your arms (pause). Extend your fingers... and let your arms fall to your lap or to the arms of your chair. Relax for 10 seconds or so and feel the warmth and the heaviness that comes with relaxation (15 second pause). Let go, becoming even more relaxed (10 second pause). Take another deep breath, and hold it for several seconds (5 second pause). Slowly exhale through your slightly parted lips, emptying your lungs... breathe comfortably and easily, letting go of any tension, and notice the pleasant feelings of relaxation spreading through your body (15 second pause). Now, relax your hands and forearms a second time... clench both fists, squeezing them tightly, and flex your biceps at the same time... hold this tension for about ten seconds or so... hold it... feel the tension in your hands, your forearms and your biceps... focus on these sensations... notice what they feel like (pause). Now let go, slowly releasing all the tension in your fingers, your hands, and your arms (pause). Extend your fingers... and let your arms fall to your lap or to the arms of your chair. Relax for 10 seconds or so and feel the warmth and the heaviness that comes with relaxation (15 second pause). Let go, becoming even more relaxed (15 second pause). Now, relax your legs and feet. Lift both legs and hold them straight out in front of you, pointing your toes... hold this uncomfortable tension for 10 seconds or so (pause). Notice what this tension feels like (10 second pause). Let your legs fall to the floor, letting go of all tension... release any tension in your toes, your legs, and your feet... notice the difference between the uncomfortable feelings of tension and the wonderful feelings of relaxation. Take another deep breath and hold it for several seconds (5 second pause). Slowly exhale through your slightly parted lips, emptying your lungs... continue breathing regularly and slowly... breathing comfortably and easily... letting go of all tension... notice the feeling of relaxation spreading all over your body (15 second pause). Stretch your legs out again. Lift them, and hold them straight out in front of you... point your toes away from you... hold this tension for 10 seconds or so (pause). Notice what this tension feels like (10 second pause). Now, let your legs fall to the floor, and let go of all tension... let go of any tension in your toes, and calves, and legs... your body is becoming more relaxed. You can feel your body becoming warmer... and heavier... (15 second pause). Now relax your stomach and chest... tense your stomach muscles as if you're preparing for someone to punch you there... tighten those muscles... hold that tension... hold it (10 second pause). Now, let go of the tension, letting your stomach and chest muscles relax... notice the difference between tension and relaxation... breathe deeply. Slowly... and comfortably... let your feelings of relaxation deepen... Again, tighten your stomach muscles... tighten those muscles... hold that tension... hold it (10 second pause). Now, let go of the tension, letting your stomach and chest muscles relax... notice the difference between tension and relaxation... breathe deeply... slowly... and comfortably. Continue breathing slowly and easily (15 second pause). Now relax the muscles of your neck, head and face. Scrunch up your shoulders as if you're trying to get them to your ears... close your eyes tightly... clench your jaw tightly... hold that tension for about 10 seconds... notice the uncomfortable feelings that come along with tension (10 second pause). Now relax, open your eyes... let go of any tension in your neck, your head, your face... relax the muscles of your forehead... let your jaw go slack... let your shoulders fall back to a comfortable, relaxed position (15 second pause). Try it again... up your shoulders as if you're trying to get them to your ears... close your eyes tightly... clench your jaw tightly... hold that tension for about 10 seconds... notice the uncomfortable feelings that come along with the tension (10 second pause). Now relax, open your eyes... let go of any tension in your neck, your head, your face... relax the muscles of your forehead... let your jaw go slack... let your shoulders fall back to a comfortable, relaxed position (15 second pause). Close your eyes (pause). Take a deep breath. Hold that breath (5 second pause)... and exhale, letting go of any leftover tension in your body... concentrate on your breathing... breathe comfortably and slowly... notice the way your belly moves slowly in and out as you breathe... Enjoy the feelings of warmth and heaviness spreading all over your body (pause). Your breathing is slow and regular (pause). You can feel the stress leaving your body... you feel relaxed all over... you feel very good (pause). You are at peace (5 second pause). Continue to breathe slowly, relaxing your body and mind even further... even further (20 second pause). Continue to relax for as long as you like (pause). When you open your eyes you will feel calm... relaxed... with your mind at peace and your body free of tension. This concludes your personal relaxation audio script. Creating your own relaxation audio mp3 session takes some planning and time, but the benefits will last a lifetime so begin today and don't look back! Proven natural anxiety relief
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