Led Relaxation Exercise

Script for Relaxation Exercise Leader (don't read what's in parentheses out loud, those are directions)

First, turn out all of the lights and lay down. Get as comfortable as you can to avoid becoming distracted. Close your eyes and leave them closed.

Now, listen to the sounds around you. Don't say anything, just listen... Now tune them out, one at a time, until you are in complete silence. . . (count to 10, 15, or 20 slowly and silently)

Now, concentrate on your body. Feel the pressure the ground exerts on your body, and the pressure your body exerts on the ground. Feel the tension between your skin and your clothes. Feel the pressure your socks exert on your feet, and your feet on your socks; your legs on your pants and your pants on your legs, your shirt on your chest and your chest on your shirt. Feel the tension and stress your skin exerts on the air and the air exerts on your skin. Now tune it out. . . (count to 10, 15, or 20 slowly and silently)


 * Now, concentrate on your left* foot. Feel all of the tension and all of the stress and all of the energy in your toes, and pull it up into the ball of your foot. Pull all of the tension and all of the stress and all of the energy out of your toes and into the ball of your foot. Now pull it into the heel. Pull all of the tension and all of the stress and all of the energy from the ball of your foot up into the heel of your foot. Now pull it up into the ankle. Pull all of the stress and tension and energy from the heel up into the ankle until your foot is empty. Now pull all of the stress and all of the tension and all of the energy up from your ankle into your calf and shin. Pull all of it up from your ankle into your calf and shin. Pull all of the stress and all of the tension and all of the energy from your calf and shin up into the knee. Pull all of the stress and energy and tension up into the knee until your lower leg is empty. Now, pull all that stress, and all that tension, and all that energy from the knee up into your thigh. Pull all of it up from your knee into your thigh. all of the stress and all of the tension and all of the energy. Now pull all that stress and tension and energy up into your pelvis. Pull all of the stress and all of the tension and all of the energy up from the thigh and into the pelvis until your entire leg is empty. all of the stress and all of the tension and all of the energy is gone from your left* leg. . . (repeat 1 for the right foot and leg)
 * Now, pull all of the stress and all of the tension and all of the energy from your pelvis up into your abs and lower back. all of the stress, all of the tension, all of the energy. Pull it upwards into your abs and lower back. Now pull all of the stress and all of the tension and all of the energy from your abs and lower back up into your chest and shoulder blades. All of the stress, all of the tension, all of the energy, pull it all up into your chest and shoulder blades. Now pull all of the stress and all of the tension and all of the energy from your chest and shoulder blades up into your shoulders. All of the stress, all of the tension, all of the energy. Pull it all up into your shoulders. ..
 * Now, concentrate on your left* hand. Feel all of the tension and all of the stress and all of the energy in your fingers, and pull it up into the palm of your hand. Pull all of the stress and all of the tension and all of the energy up from your fingers into the palm of your hand. Now pull all of the stress and all of the tension and all of the energy up from your hand into your wrist. All of the stress, all of the tension, all of the energy, pull it all up into your wrist until your hand is empty. Now pull all of the stress, all of the tension, all of the energy from your wrist up into your forearm. All of the stress and all of the tension and all of the energy, pull all of it up into your forearm. Now pull all that stress and all that tension and all that energy from your forearm up into your elbow. Pull all of the stress and all of the tension and all of the energy into your elbow. Now, pull all of the stress and all of the tension and all of the energy from your elbow up into your upper arm. All of the stress, all of the tension, all of the energy, pull it up into your upper arm. Now pull all of the stress and all of the tension and all of the energy from your upper arm up into your left* shoulder. all of the stress, all of the tension, all of the energy, pull it all into your left* shoulder until your arm is completely empty. . . (repeat 3 for the right hand and arm)
 * 1) Now pull all of the stress and all of the tension and all of the energy from your shoulders up into your neck. Pull all of the stress and all of the tension and all of the energy up into your neck until your body is completely empty. Now pull all of the stress and all of the tension and all of the energy from your neck up into your jaw. All of the stress, all of the tension, all of the energy, pull it all into your jaw. Now, pull all of the stress, all of the tension, all of the energy from your jaw up into your cranium. all of the stress, all of the tension, all of the energy, pull all of it up into your cranium.
 * 2) Now let all of the stress, and all of the tension, and all of the energy float out of your head and form a cloud above you. Let all of the stress and all of the tension and all of the energy just leave your head. Feel it exit your body for good and form that cloud. Now imagine a wind comes and blows that cloud of stress and tension and energy away. all of the stress and all of the tension and all of the energy is gone now.
 * 3) Now think of the most relaxing color you can. Imagine that a cloud of that color floats on the wind over to you and hovers above your head.
 * 4) Now imagine this cloud entering your head and filling your cranium. This cloud is total relaxation. Feel it spread from your cranium down into your jaw, and from your jaw down into your neck, and from your neck down into your shoulders. Your head is totally, totally relaxed.
 * 5) Now feel the relaxation spread down into your right* upper arm. It spreads from your shoulder into your upper arm, and from your upper arm into your elbow, and from your elbow down into your forearm. Feel it spread down your arm into your wrist, and from your wrist down into the palm of your hand, and from the palm into the fingers. Your right* arm is now totally, totally relaxed. . . (repeat 8 for the left arm and hand)
 * 6) Feel relaxation spread from your shoulders down into your upper back and chest, and from your upper back and chest into your lower back and abs. Feel it travel down your spine into your pelvis. Let it fill your torso until it is totally totally relaxed.
 * 7) Now feel it spread from your pelvis down into your right* upper leg, and from the upper leg down into your knee, and from your knee up into your calf and shin. Feel relaxation spread from your calf and shin down into your ankle, and from your ankle down into the heel of your foot. Feel relaxation spread from the heel into the ball of your foot, and from the ball of your foot down into your toes. Your right* leg is now totally, totally relaxed. . . (repeat 10 for the left leg and foot)
 * 8) Your entire body is now totally, totally relaxed. Totally... totally... relaxed... Breath in...(count to 5 slowly and silently) and out...(count to 5 slowly and silently). Breath in...(count to 5 slowly and silently) and out...(count to 5 slowly and silently). In...(count to 5 slowly and silently). Out...(count to 5 slowly and silently). In...(count to 5 slowly and silently). Out...(count to 5 slowly and silently).

--Sangheilioz 22:26, 18 August 2008 (UTC)

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