SEATED RELAXATION FOR FEB 10 2009
Note - places in the script where I pause are denoted by P, the more Ps, the longer I pause.
ALLOW YOURSELF TO SIT COMFORTABLY IN YOUR CHAIR
MAKE YOURSELF AS COMFORTABLE AS YOU CAN
P
LOOSEN ANY TIGHT CLOTHING, LOOSEN YOUR SHOES .
P
NOW ALLOW YOURSELF TO GENTLY CLOSE YOUR EYES
NOTICE HOW YOU FEEL.
P
NOW TAKE TIME FOR YOURSELF
FORGET ABOUT WHATS HAPPENING OUTSIDE
JUST LET GO OF EVERYTHING
P
MAKE SURE YOU ARE FULLY SUPPORTED BY THE CHAIR
MAKE ANY ADJUSTMENTS YOU NEED TO TO BE FULLY SUPPORTED BY YOUR CHAIR
IF YOU NEED TO LEAN FORWARD OR BACK,
SIT UP OR FURTHER DOWN, PLEASE DO SO
P
KEEPING OUR EYES CLOSED, WE FOCUS ON THE BREATH.
PP
WELL BREATHE TO THE COUNT OF 3
BREATHE IN TO THE COUNT OF 3
BREATHE OUT TO THE COUNT OF 3
BREATH IN 1 2 - 3,
BREATHE OUT 1 2 3
BREATH IN 1 2 - 3,
BREATHE OUT 1 2 3
BREATH IN 1 2 - 3,
BREATHE OUT 1 2 3
BREATH IN 1 2 - 3,
BREATHE OUT 1 2 3
NOW CONTINUE THE BREATHS AT YOUR OWN PACE, MAKING THEM SL O W AND EVEN.
P P P P
AS YOU BREATH OUT,
LET GO OF ANY TENSION
BREATH OUT THE TENSION
***ALLOW TIME FOR 3 ROUNDS OF BREATHING***
SCAN YOUR WHOLE BODY FOR ANY TENSION
PP
BECOME AWARE OF YOUR LEGS
P
IF YOU FIND ANY TIGHTNESS IN YOUR LEGS OR FEET,
LET IT GO WITH THE OUT BREATH
LET IT GO WITH THE OUT BREATH
***ALLOW TIME FOR 3 ROUNDS OF BREATHING***
NOW BECOME AWARE OF YOUR TORSO.
IF YOU FIND ANY TIGHTNESS IN YOUR TORSO AREA,
RELEASE THE TIGHTNESS WITH THE OUTBREATH
LET IT GO WITH THE OUTBREATH
***ALLOW TIME FOR 3 ROUNDS OF BREATHING***
NOW BECOME AWARE OF BOTH ARMS AND SHOULDERS
LET GO OF ANY TENSION WITH THE OUTBREATH,
***ALLOW TIME FOR 3 ROUNDS OF BREATHING***
BECOME AWARE OF YOUR NECK AND THROAT
LET GO OF ANY TENSION WITH THE OUTBREATH
***ALLOW TIME FOR 2 ROUNDS OF BREATHING***
BE AWARE OF YOUR HEAD AND FACE
LET GO OF ANY TENSION WITH THE OUTBREATH.
**ALLOW TIME FOR 2 ROUNDS OF BREATHING***
LET YOURSELF GET HEAVIER AND HEAVIER
BUT KEEP AWAKE
DONT FALL ASLEEP.
P
LET YOURSELF BE RELAXED BUT ALERT
P
RELAXED BUT ALERT
PPP
WELL NOW GO AROUND THE BODY WITH OUR FOCUSED ATTENTION AND AWARENESS
PP
BRING YOUR ATTENTION TO YOUR FOREHEAD.
P
YOUR EYEBROWS
P
YOUR EYES,
P
YOUR NOSE,
P
YOUR CHEEKS,
P
BRING AWARE NESS TO YOUR LIPS
P
YOUR MOUTH
P
YOUR TONGUE
P
YOUR JAWS,
RELAX YOUR JAWS
P
RELAX YOUR JAWS
P
BE AWARE OF BOTH EARS
P
YOUR WHOLE SCALP
P
TO YOUR NECK,
P
TO YOUR THROAT,
P
YOUR SHOULDERS.
P
YOUR SHOULDER BLADES
P
THE TOP OF YOUR SPINE
P
THE WHOLE OF YOUR SPINE
P
NOW BRING ATTENTION TO BOTH ARMS,
P
BOTH UPPER ARMS,
P
BOTH ELBOWS,
P
BOTH FOREARMS,
P
BE AWARE OF BOTH HANDS,
P
BE AWARE OF YOUR RIGHT HAND
ALL THE FINGERS IN YOUR RIGHT HAND.
THE RIGHT THUMB
THE RIGHT INDEX FINGER
THE RIGHT MIDDLE FINGER
THE RIGHT RING FINGER
THE RIGHT LITTLE FINGER
PPP
NOW BE AWARE OF YOUR LEFT HAND
THE LEFT THUMB
THE LEFT INDEX FINGER
THE LEFT MIDDLE FINGER
THE LEFT RING FINGER
THE LEFT LITTLE FINGER
P
NOW BRING ATTENTION TO YOUR CHEST,
P
TO YOUR BELLY
P
TO ALL YOUR DIGESTIVE ORGANS
P
TO YOUR PELVIC AREA,
PP
TO YOUR HIPS
P
TO YOUR LOWER BACK
P
YOUR TAIL BONE
P
YOUR BACKSIDE
P
BRING AWARENESS DOWN TO BOTH LEGS
P
TO BOTH YOUR THIGHS.
P
TO BOTH KNEES
P
TO THE CALF MUSCLES OF BOTH LEGS
P
TO BOTH FEET
P
THE SOLES OF YOUR FEET.
P
TO ALL THE TOES IN YOUR FEET,
PP
NOW BRING YOUR ATTENTION BACK TO YOUR BODY AS A WHOLE
BRING YOUR ATTENTION TO YOUR WHOLE BODY
PP
FEEL THE CALM AND PEACE ,
FEEL THE CALM AND PEACE
P
TAKE THIS INNER PEACE WITH YOU INTO YOUR DAILY LIFE
TAKE IT WITH YOU
LET THIS BE A PLACE YOU CAN RETURN
WHEN THE SEAS ARE ROUGH
LET THIS BE YOUR SAFE HARBOUR
YOUR PLACE OF CALM AND PEACE
BREAK
P
SLOWLY BRING YOUR ATTENTION BACK TO THIS ROOM
REMEMBER WHERE WE ARE, THE END OF A LAUGHTER SESSION
WHENEVER YOUR READY, ONLY WHEN YOUR READY
SLOWLY MOVE YOUR HEAD
MOVE YOUR LEGS
MOVE YOUR HANDS
SLOWLY COME BACK IN YOUR OWN TIME
TAKE AS MUCH TIME AS YOU WANT
P
GIVE YOURSELF A STRETCH
P
WHEN YOUR READY
OPEN YOUR EYES AND
COME BACK TO THE ROOM