Relaxation Techniques

This type of relaxation works by focussing the mind on different parts of the body and being aware of what that feels like. It can be done lying or sitting down

Read the instructions very slowly and calmly.

When you are ready, let your eyes close gently and settle yourself into a comfortable position.

I would like you to think about your right foot and just notice what it feels like. It might be warm or cold, numb or itchy. It might be tight or relaxed. Just notice whatever you can feel right now in your right foot…

Now gently move your attention from your right foot to the lower part of your right leg. Let your thoughts leave your right foot and just move very easily to your right leg. Notice whatever feeling is there just at this moment….

There are no right or wrong feelings… whatever you feel is ok…

Now move up to your knee…and then to the top part of your right leg and notice whatever feelings are there….now to your right hand. Feel what is happening in your right hand….Notice all the fingers of your right hand. They might feel cool or warm, numb or itchy, tight or relaxed. Just notice whatever is there.

Now think about your right arm and feel what is happening there....whatever is there, just notice it.

Now go across your body to the top part of your left arm…now down through your elbow to the bottom half of your left arm….and now your left hand and fingers….

Now the top half of your left leg…notice whatever is happening there…and then from your knee down to your ankle…..and now down into your left foot. Now notice both your legs and both your feet at the same time. Really notice what they feel like…now notice you arms and hands as well as your legs and feet…

Now start to notice the rest of your body as well …notice your tummy and chest…notice your back and shoulders…notice all the feelings around your neck and your head….

Now, instead of thinking of yourself in parts, feel your whole body relax. Just letting go of any last little bits of tightness. As you breathe in, breathe in relaxation….as you breathe out, breathe out the tightness…

Lie quietly for a few moments and enjoy the feeling of being relaxed.

Keep noticing your body and start to listen to whether there are any sounds around you…begin to move your hands and feet a little….when you feel ready, open your eyes and look around you. Lie or sit quietly for a short while before stretching and slowly getting up.