Progressive relaxation induction?
Okay let’s start with the basics
Take a deep breathe in and slowly breathe out
Focus on that
And while you focus on that I want you to notice how relaxing it is
To just breathe in
And breathe out
That’s right
And while you do this, imagine an energy of relaxation forming around your feet.
As it slows begins to glide up your feet, feeling the muscles beginning to relax
As these muscles relax you find it moving up more.
As the relaxation begins move to your legs
Feeling your calves and thighs relaxing down
Noticing how your toes, feet and legs all relax now.
Continuing to focus on your breathing as you do so.
Breathe in
And slowly breathe out
Feeling good
Feeling warm
Feeling relaxed
Noticing how the relaxation begins to move again.
Now at your stomach and moving up further to your chest
With every breathe in and out you take relaxing your chest more and more
Breathe in
And breathe out
Very good
As the relaxation makes it way across your chest and to your shoulders
Feeling the muscles relaxing and loosening up
Finding how the relaxation moves down your arms
Further down to your hands
And all the way down to your fingers
As your fingers, hands, and arms all relax now
But the relaxation continues to move
Going up to your neck
Relaxing the muscles within it
And loosening them up as well
Climbing up to your head
And feeling your face relaxing
Your cheeks, your eyes, your face all relaxed
And from the top of your head. Down to your toes. All relaxing still
Feeling good
Feeling warm
Feeling relaxed
As you keep relaxing
You begin to imagine yourself in an elevator
Noticing the higher the floor goes on this elevator the deeper you drop
Right now you’re on the 1st floor
But feeling as the elevator begins to move
Going up to the next floor
Seeing the sign on the elevator
2…
3…
Dropping further
As your body feels the movement within it
4…
5…
6… continuing to drop
7…
8…
9…
10…
Hearing the ding of the elevator
And as the doors open
You step past
Finding yourself on a beautiful beach now
Feeling the sun on your skin, relaxing you
Feeling the sand on your feet, relaxing you even more
And the incredible view of this beautiful beach, relaxing you still
As you take a deep breathe in
Enjoying this beautiful scenery
Hearing the waves of the ocean, drops you deeper
Feeling the warm winds hitting your skin, dropping you further
and the incredible view of this beach, relaxing you completely
From the top of your head, down to your toes. Completely relaxed
Feeling good
Feeling warm
Feeling relaxed
Allowing yourself to spend as much time on this beautiful beach as you need
Finding that you can awaken whenever you’re ready to leave this beautiful beach
As you sit here relaxing
Feeling so perfect and refreshed
When you’re ready to awaken you’ll comment how your time was at the beach and then find yourself coming awake easily and slowly
You did very well
