Relaxation Program has been developed by California
Department of Mental
Health, and brought to you by LIFELINE
International helping you make lifestyle changes toward better health, productivity and effectiveness. We encourage you to use the
Audio Relaxation Program regularly when you have 6 minutes of quiet time,
not while driving a car or operating any other equipment.
This is a time just for you. To relax. To let
go. Many times we're so busy in our daily lives, we don't know what it feels like to relax. This is a time to learn to relax. Give yourself the first few minutes to simply allow your body to adjust to a quieter, more comfortable position. Without trying to force anything in particular to happen. Just giving yourself time to adjust. Lots and lots of time. For right now, this time is just for you. To relax as fully and completely as you may.
Begin to notice your breath. Allowing your abdomen to do all of the work of
breathing. Thus letting your chest muscles rest. Relax. Perhaps just beginning to feel to the first sensations of really letting go. Allowing that process to happen.
Now for the next few
moments, as I make particular statements about physical feelings, feelings you're very familiar with, you might actually repeat them to yourself internally. Allowing the statements to be reflected in what you actually feel in your body. You can allow this to happen, choosing to go along.
My right arm is warm. My right arm is warm. My right arm is heavy. My right arm is heavy. My right arm is warm and heavy. My right arm is warm and heavy. My left arm is warm. My left arm is warm. My left arm is heavy. My left arm is heavy. My left arm is warm and heavy. My left arm is warm and heavy. My arms feel warm and heavy. My arms feel warm and heavy.
Allowing yourself to continue this process, feeling perhaps even seeing muscles relaxing more and more. Tension draining out of your body as you relax further and further. Your body winding down, letting go, feeling warmer and heavier. Perhaps even feeling your breath flowing very gently and effortlessly into your arms and legs. Very naturally you may feel your hands becoming warmer and warmer. Your body growing heavier. More and more relaxed. Letting go more and more in a healing process. You may choose to continue the exercise for a while longer. Allowing the feelings to stay with you. The process fully under your control.
Here for you to use whenever you want it.