Relaxation techniques are helpful in their own right as anxiety
alleviators, however they can also play a significant role
in different visualisation methods. Hewitt (1982) describes
an array of relaxation methods, though the particular script
described below is adapted from Schone (1984).
It may be more beneficial for you to dictate the script described
below onto a cassette since it is difficult to relax whilst
reading the instructions, many similar relaxation tapes are
available commercially.
You should find a place where you feel secure and comfortable,
preferably lying down, close your eyes, begin breathing leisurely
and then repeat the following recommended script to yourself
(the detailed wording is not critical – it is fine to
do it roughly from memory). As you do so, focus your attention
on the part of the body being referred to. For instance, when
you say ‘relax the left foot’, focus your attention
on your left foot and so on up the body.
With practice you can learn to accomplish a relaxed state
very quickly and so can dispense with the script, however,
it is therapeutic in its own right.
Script
My feet are very relaxed; my left foot is very relaxed,
my left ankle is relaxed and as my left foot relaxes, so
I am becoming more and more relaxed. Now my left calf muscle
is becoming very relaxed, very relaxed indeed, the relaxation
is spreading up my left leg and into my left thigh, now
the whole of my left leg is extremely relaxed.
My feet are very relaxed; my right foot is relaxed, my
right ankle is relaxed and my right foot is relaxing, I
am becoming more and more calm. Now my right calf muscle
is becoming very relaxed, deeply relaxed and the whole of
my right leg is extremely relaxed.
The relaxed feeling is spreading throughout my body, my
pelvis is very relaxed and all the muscles of my stomach
are very relaxed, so relaxed, I feel warm and comfortable.
It is as though there is something radiant and warm inside
me radiating warm glows that are spreading throughout my
body, and now my chest muscles are relaxing, I feel my whole
body is deeply relaxed.
My shoulder muscles are now relaxing, they are very, very
comfortable, just as all the other muscles have relaxed
and are going to carry on feeling soft. Now the muscles
of my left arm are relaxing, they are becoming very limp
and less tense, all the muscles in my left arm are feeling
very limp and soft, now my left hand is also starting to
relax, just like the remainder of my body.
The muscles in my right arm feel soft, they feel floppy
and relaxed, all the muscles in my right arm are very limp
and relaxed, and now my right hand is also starting to relax,
just like the remainder of my body.
The muscles of my neck are loose, yes they are becoming
very relaxed, all the tension is disappearing from my neck
and muscles are start to feel limp and floppy. Yes all the
muscles in the back of the neck are becoming totally relaxed
and now the muscles of my face, ears and around my eyes
are relaxing. The muscles of my brow and relaxing, all the
muscles of my face and head are so soft just like the rest
of my body.
[Source:
www.mycoted.com]