can use this sample stress reduction script to record
your own tape/CD, or purchase additional
scripts in the estore. If you prefer not to record your
own, then you can buy tapes/CD's or
schedule an office visit.
Stress Reduction Sample Script
Bring your attention to your breath. Begin by focusing on your
breath and take a deep breath in, and as you exhale, think,
"Calm and relaxed." Again, take another deep breath
in and as you exhale, think, "Calm and relaxed." Once
more, another deep breath in and as you exhale, if you haven't
closed your eyes already, let your eyelids close. [If you take
showers. . .] Imagine you are walking into a warm [hot] shower.
The water is flowing over your head like a wave of relaxation.
It passes through the crown of your head, and your crown begins
to relax. And the muscles of your face: let them relax. Let
the relaxation flow into your jaw and feel it becoming more
loose and relaxed. Now let the wave of relaxation flow into
the muscles of your neck. And into your shoulders. Now let your
shoulders begin to relax. You know, it's said that we carry
our stresses and tensions in our shoulders. So take a moment
now to allow all the stress and tension in those shoulders to
release. Just want it to happen and it happens. Your shoulders
are becoming very relaxed now. They may even slump a bit, and
that's okay. Now let the relaxation flow down your back and
relax all the large and the small muscles in your back. These
are the muscles that work so hard all day long to hold you upright.
Just let them relax. And from your shoulders allow that wave
of relaxation to flow down your arms and into your hands. You
have nothing at all to do right now except breath and relax.
Now let the relaxation flow around your sides and come up into
your chest, relaxing the muscles in your chest. This includes
the heart muscle. And the muscles of your diaphram that moves
down and lets the fresh air rush into your lungs and then presses
up on your lungs and pushes the spent [used] air out. Just allowing
all these muscles to relax as your breathing slows and yet,
your body receives plenty of air for its needs. Now let the
wave of relaxation flow into your stomach and middle body, into
your lower body, and into your pelvis and buttocks. You are
becoming so comfortable and relaxed that the tension is dissolving
out of your body with each breath. Your legs are becoming like
sponges, and now your thighs are soaking up relaxation, and
your knees, like sponges, are soaking up relaxation. Your calves
are soaking up relaxation, and your ankles. Now the relaxation
flows through your feet. Your entire body is relaxed, from the
top of your head to the tips of your toes. Imagine yourself
at the top of a stairway with ten steps going down, into your
inner world. I will count from ten to one. With each count,
imagine yourself going down another step. When I say the number
one, you will find yourself in peaceful place, where you will
feel calm, safe, and happy. Starting at ten, take a step down
to nine. And another step down to eight, feeling more and more
calm. And another step down to seven, going deeper and deeper.
Take the next step down to six, more and more relaxed. And then
down to five. You are halfway there, to your inner world, and
when I say the number one, you will be ten times more relaxed
than you are right now. Take the next step down to four. And
another step down to three, deeper and deeper relaxed. Now the
next step down to two. And one.
Find yourself there now, in a beautiful, peaceful place. When
you find [imagine, see, sinse, feel] yourself in this special
place, notice the peace, the tranquility, the privacy, the security.
Notice the satisfaction that you feel. And there are so many
sensations to enjoy. Begin to pay attention to what you see
here [short pause]. . .what you are hearing [pause] . . . notice
the aromas and smells [pause] . . . focus for a moment on the
feeling of the air against your skin [pause] . . . you can almost
taste the freshness of the air [pause] . . . Now just rest for
a few moments, here, in this special, peaceful place, and allow
your body to absorb deeply the peacefulness and security you
have discovered here, and when you hear my voice again, you
will move back to the stairway that you came down [pause] .
. . It is time to return to your outer world of waking consciousness.
Find yourself at the bottom of the stairway with the ten steps,
this time going up. I will count from one to three, and at the
count of three, if you aren't there already, you will be at
the bottom of the stairway. One -- two -- three --
Good! I will count from one to ten. You will come back to your
outer world, feeling refreshed as if you've had several hours
of deep, restorative sleep, relaxed, energized, and ready to
go on with your day [evening]. If you are in bed and about to
go to sleep, you will ignore the count and go deeper into a
sound sleep. [With the voice a little louder and faster] At
step number one, coming up. Step two, coming up higher. Step
three, you are coming up and coming back. Step four and step
five. Step six, coming back, continuing to feel this wonderful,
calm and relaxed feeling. Step seven, feeling the refreshing
energy beginning to flow in your arms and legs. Step eight,
energy flowing through your torso, your breath deepening. Step
nine, relaxed, refreshed, and ready to go on with your day.
And TEN! When you are ready, let your eyelids open.