Relaxation Scripts - TR Connections

1 DeepBreathingScriptKeepingyourmouthclose d, yourstomach,justaboveyourbelly-button,an dyourlefthandat thetopof 'ttryto yourbodyit is ,takea long,slow, , ,keepingyourchestfull, ,thesensationoffullnessat thepause,andthefeelingof relaxationthatcomeswiththeslow,deliberat erelapseof "chestbreathing" .. ~f'~.hl~lnultsownr longrslowrdeepbreath, first, .. improveparticipants'awarenessof improveparticipants'abilityto utilizerelaxationand visualizationtechniques.! ,rl. ~ibeneficialfor tellinggroupmembersSit comfortablyin a chairor lie in a comfortablepositionon the participantsthatit'simportantfor themto keeptheirmusclestensedfor 5 to 10secondsand thento releasetheirtensionand allowtheirmusclesto go to 30 secondsbeforeshiftingto the groupleadershouldsay the followingdirectionsin a slow,soft, the leaderreadstheseinstructions,wait20 to 30 secondsbeforeproceedingtothe Wrinkleyourforeheadand ,enJoytherelaxedreaction,and go completelylimp.

2 Tenseyoureyesand face}squeezingthe ,enjoythe relaxedreaction, youreyesremainclosed. Clenchyourjaw and pressyourtongueto the ,enjoythe relaxedreaction,gocompletelylimp. Now tenseyourneckby ,thenrelease,enjoythe relaxedreaction, ,we'regoingto ~alkin the developan imageof ~ andpickup thatwonderfularoma6f ' 'sbeena carpethasbeencrea~edby :as fewt~igscrackleunderyourfeet.!You wonderwhatbirdsand1 i t-tIe creaturesarebotheredby! bluejay cacklesat youand !youacceptit as a ~and'sagainstthetrunkof roughits awareo~ the aromaof alsonoticeotherfragranoes:thatof fallenleavesor ofthe littl~brushgrowingclose:to the !of , seemstoI'th! thesea ~lightbreezemovesthebranches."Theforestf eelscalmand serene.'Asyouwanderon,YOUbeginto noticea is the soothingsoundof streamis therein frontof :needto carr-ythe meltingsnowsoff intolargerbodiesof wate~.;Stoopdo .. ~ ,Ireplenishedby the pureco ld w~ seemsto floodyourspirit, " Sitdownandleanbackona.

3 Warrn! waterhurr~ it tumblesoverand it carrie~ roarthatonlymoving!watercan rejuvenationthatthe moisturein !excerpts/excerpts/ Relaxation -techniques ;1,;%IWe! MyInformationIHelpICart0item(s)Searchri P-r-od-uc-ts-- -----'--r- ------uCommunityCenter-sInslruclor& StudentReSOllr( 'sHumanKineticsI :':;;,::f;l'y'''' , , ,Aswithanynewhabit,youmustpracticetheset echniquestogeta 'veheardthisbefore:Takea ,counttofiveandsilentlysaytheword"in" ,slowlylettheairoutasyoucounttofiveandsa ytheword"out" ,standing, ,getcomfortablebylooseningyourtie,belt, ,butnotnecessary,Deepbreathingisthefirst stepofmanyrelaxationtechniques,sopractic eandlearntodoit anywhere, Visualization-Beginwitha mentalimageofa rainforest,sailingona boatintheocean,oroverlookingoverabeautif ulvalleyfromthetopofa ,Involveallyoursensesinescapingtoyourspe cialplace,Whatsoundsdoyouhear?Howdoesthe airsmellandfeelonyourskin?Areyoufeelinga srelaxedasif youwerereallythere?Visualizationgivesyou rminda , ,Trytorelaxyourentirebody,Startingatyour feetandworkingupyourbody,contracteachmus clegrouptightlyasyouinhale,Holdthecontra ctionfora fewseconds; ,thighs,buttocks,abdomen,hands,arms, ,mouth,jaw,eyes, ,If a muscleseemsparticularlytense, ,(Youmaywanttoincludea visualizationexerciseatthistime.))

4 Whenyouarereadytogetup,countbackwardfrom 10to1,Getupslowlyandcarefully,00progress ivemusclerelaxationdailyforbestresults,W ithpractice,youcanlearntodoprogressivemu sclerelaxationwhilesittingina chair,oStretching-Mostpeopleholdtensioni ntheirhead,neck,andshoulderareas(calledt hestresstriangle), , fewstretches,especiallywhenyouaredoinga ,reachupasif youwerereachingforanobjectona highshelf,Repeatwiththeotherarm, time, , Self-massage-Youcanlearntogiveyourselfa massage,Massagerelaxesmuscles,relievespa in,increasesbloodflowtotheskinandmuscles ,easesmentalstress,andhelpsyoufeelmorere laxed,Shoulderandbackofneck=Massaqeyours tresstriangle, ,Somehealthandwellnessstoressella devicecalleda backbuddy,anS-shapeditemmadeoftubularpla sticwitha (thetoppointofyourstresstriangle).Useyou rthumbstoapplygentlepressureontheareasbe lowyourbrowboneclosetoyournose,Usegentle circularmotionstorubtheareaofyourtemples andbehindyourears,Rubyourscalpwitha ,fromtheheeltothetoesandback, ,Rotateyourfootattheankleinbothdirection s,Massageisnota youhaveaninjury,suchasa sprain,tendinitis, !

5 JQ,Bookmarks:~.'HomeContactUsSupportMyCa rt~OrderingInformationShippingInformatio nInfoforAuthorsInfoforSellersSubscribe1 of ~------1i-~<~"'i);<255 FitnessAfterSO.<./~5-012':li~Previouspri ce$ $ SafeHarborTermsofUse 2011 HumanKineticsS USD$ NZD GBP$ CAN EUR$ AUS1112120114:50PM8 HealthPromotionfortheMind,Body, Sitorlieina comfortablepositionina quietarea. Takea slow,easy,deepbreathinthroughyournosefor a countoffive(1-2-3-4-5). VlJhileinhaling,imaginetheinhaiedairasbe ingclean,crisp,andcleansing. Exhaleslowlyfora countoffive(1-2-3-4-5). VVhileexhaling;visualizeallstressleaving yourbodyandletyourbodygolimpandrelaxedfr omheadtotoe, Repeatthesesteps3 or4 Sitorlieina comfortablepositionina quietarea. ) . !relaxedcontinue. feelsrelaxedcontinue. feelsrelaxedcontinue."Ifdonecorrectlyyou shouldbarelyfeelyourbodyandmayevenfallas ieeplWeek5: Relationships,Depression,andCoping9 MentalImagery Sitorlieina comfortablepositionina quietarea. Closeyoureyes. is a lakeormountainyouformerlywentto.

6 Remaininthiscalm, 'reontheGoTrytheseandfindonethatworksfor you: Pictureyourselfina warmbath. Wiggleyourtoesinyourshoes,alternatingcon tractionswithrelaxation. Pictureyourselfintheglowofa warm,soothingsunbeam. Pictureaclearprotectiveshieldthatsurroun dsyouandprotectsyou fromstress. Saytoyourself"Relax,"slowyourbreathing,b ecalm, Refreshyourspiritthroughreligiouspractic esorexperiences. Listentobeautifulmusic. Readanupliftingpoemorstory. Listentoaninspirationalspeaker. Sitquietlybythebeach,ina woodedarea,oreveninyouryard-Enjoythenatu rearoundyou.