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<- BACK TO MAIN RELAXATION
PAGE
Full Dodgy PMR/AT
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Always practice in a quiet place, alone, with no electronic
distractions, not even background music. |
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Remove your shoes and wear loose clothing. |
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I prefer to lie down, but if you find yourself falling
asleep try sitting in a comfortable chair. |
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If you fall asleep though, give yourself credit for the
work you did up to the point of sleep. |
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The Full Dodgy PMR/AT should take about 30 minutes. |
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I wrote the Full Dodgy PMR/AT myself. It works for me, but it might not suit your style. Try ad-libbing when you read the script to keep it a bit more interesting (I did), or maybe try searching the net for other PMR scripts. |
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The Script: |
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Breath deeply from your stomach. Now, imagine yourself relaxing all over… Relax your face… Now, stretch your arms, and tighten your fists. Make sure you ONLY tense your fists. Keep clenching them… Let your arms go completely limp… Really focus on the change that occurs as the tension is let go. Notice how your hands feel warm and heavy… They feel completely relaxed… [ REPEAT ] Again, stretch your arms, and tighten your fists. Make sure you ONLY tense your fists. Keep clenching them… Let your arms go completely limp… Really focus on the change that occurs as the tension is let go. Notice how your hands feel warm and heavy… They feel completely relaxed… Now, bend your hands up towards the elbow tensing the bottom of your forearms Make sure you ONLY tense your forearm. Keep clenching them… Let your arms go completely limp… [ REPEAT ] Again, bend your hands up towards the elbow tensing the bottom of your forearms Make sure you ONLY tense your forearm. Keep clenching them… Let your arms go completely limp… Now, bend your hands up towards the elbow tensing the tops of your forearms
Keep clenching them… Let your arms go completely limp… Notice how your arms feel warm and heavy… They feel completely relaxed… [ REPEAT ] Again, bend your hands up towards the elbow tensing the tops of your forearms Make sure you ONLY tense your forearm. Keep clenching them… Let your arms go completely limp… Notice how your arms feel warm and heavy… They feel completely relaxed…
[ BICEPS ] Now tense your biceps by drawing them up to your body. Make sure you ONLY tense your biceps. Keep clenching them… Let your arms go completely limp… Notice how your biceps feel warm and heavy… They feel completely relaxed… [ REPEAT ] Again tense your biceps by drawing them up to your body. Make sure you ONLY tense your biceps. Keep clenching them… Let your arms go completely limp… Notice how your biceps feel warm and heavy… They feel completely relaxed…
Now tense your triceps by straightening your arms hard Make sure you ONLY tense your triceps. Keep clenching them… Let your arms go completely limp… Notice how your triceps feel warm and heavy… They feel completely relaxed… [ REPEAT ] Again tense your triceps by straightening your arms hard Make sure you ONLY tense your triceps. Keep clenching them… Let your arms go completely limp… Notice how your triceps feel warm and heavy… They feel completely relaxed…
[ BLUE BALL - all of arms ] Imagine a blue ball of energy floating through your left hand. Through your fingers… Into your hand… Warm… and heavy… Now slowly through the bottom of your forearm. Notice how it feels warm… and heavy… Slowly into the top of your forearm Warm… and heavy… Now slowly through your bicep. Very relaxed and calm… Notice how your bicep feels warm… and heavy… Now slowly through your tricep. Notice how it feels warm… and heavy… Very relaxed and calm…
[ REPEAT ] Imagine a blue ball of energy floating through your right hand. Through your fingers… Into your hand… Warm… and heavy… Now slowly through the bottom of your forearm. Notice how it feels warm… and heavy… Slowly into the top of your forearm Warm… and heavy… Now slowly through your bicep. Very relaxed and calm… Notice how your bicep feels Warm… and heavy… Now slowly through your tricep. Notice how it feels Warm… and heavy… Very relaxed and calm…
Just let go Let the wonderful feeling of relaxation flow right through your fingers, your hands, your forearm, and your upper arm. Let your arms go completely limp. Warm and heavy Feeling wonderfully relaxed… Completely relaxed… very calm… warm… limp… and comfortable
[ HEAD ] Now for your head… Keeping the rest of your body relaxed, wrinkle your forehead… Keep clenching… Let your face go completely limp… Notice how it feels warm and heavy… Completely relaxed… [ REPEAT ] Again keeping the rest of your body relaxed, wrinkle your forehead… Keep clenching… Let your face go completely limp… Notice how it feels warm and heavy… Completely relaxed… [ EYES ] Now clench your eyes very tightly… Only your eyes… Keep clenching… Let your face go completely limp… Notice how it feels warm and heavy… Completely relaxed… [ REPEAT ] Again clench your eyes very tightly… Only your eyes… Keep clenching… Let your face go completely limp… Notice how it feels warm and heavy… Completely relaxed… [ JAW ] Now clench your jaw very tightly… Only your jaw… Keep clenching… Let your face go completely limp… Notice how it feels warm and heavy… Completely relaxed… [ REPEAT ] Again clench your jaw very tightly… Only your jaw… Keep clenching… Let your face go completely limp… Notice how it feels warm and heavy… Completely relaxed… [ LIPS ] Now purse your lips very tightly… Only your lips… Keep clenching… Let your face go completely limp… Notice how it feels warm and heavy… Completely relaxed… [ REPEAT ] Again purse your lips very tightly… Only your lips… Keep clenching… Let your face go completely limp… Notice how it feels warm and heavy… Completely relaxed… [ NECK ] Now for your Neck… Keep tensing… Lean your head left to your shoulder, Keep tensing… Really focus on the change that occurs as the tension is let go. Let your head go completely limp… Notice how it feels warm and heavy… Completely relaxed… [ REPEAT ] Again for your Neck… Keep tensing… Lean your head left to your shoulder, Keep tensing… Really focus on the change that occurs as the tension is let go. Let your head go completely limp… Notice how it feels warm and heavy… Completely relaxed… [ SHOULDERS ] Now for your shoulders… Shrug them up, right up to your ears… Keep tensing… Let your head go completely limp… Really focus on the change that occurs as the tension is let go. Notice how it feels warm and heavy… Completely relaxed… [ REPEAT ] Again for your shoulders… Shrug them up, right up to your ears… Keep tensing… Let your head go completely limp… Notice how it feels warm and heavy… Completely relaxed…
[ BLUE BALL - head ] Now imagine a blue ball of energy floating through the top of your head, relaxing everything it touches… Through your brow… Warm and heavy… Through your eyes… Warm and heavy… Through your lips and tongue… Warm and heavy… Through your neck… Warm and heavy… Through your shoulders… Warm and heavy… Your whole head, neck and shoulders feel warm… and heavy… Completely relaxed… Just let go Let the wonderful feeling of relaxation flow right through your brow, your eyes, your jaw, and your neck. Let your head go completely limp. Warm and heavy Feeling wonderfully relaxed… Completely relaxed… very calm… warm… limp… and comfortable
[ TORSO ] Now arch your back… Only your back… Keep clenching… Let your back go completely limp… Notice how it feels warm and heavy… Completely relaxed… [ REPEAT ] Again arch your back… Only your back… Keep clenching… Let your back go completely limp… Notice how it feels warm and heavy… Completely relaxed… [ PECS ] Now tense your pecs… Only your pecs… Keep clenching… Let your pecs go completely limp… Notice how it feels warm and heavy… Completely relaxed… [ REPEAT ] Again tense your pecs… Only your pecs… Keep clenching… Let your pecs go completely limp… Notice how it feels warm and heavy… Completely relaxed… [ ABDOMINALS ] Now tense your abs… Only your abs… Keep clenching… Let your abs go completely limp… Notice how they feels warm and heavy… Completely relaxed… [ REPEAT ] Again tense your abs… Only your abs… Keep clenching… Let your abs go completely limp… Notice how they feels warm and heavy… Completely relaxed…
Now imagine a blue ball of energy floating through the top of your head. Down the back of your skull Warm and heavy… Down your neck Warm and heavy… Through your shoulders Warm and heavy… Down your back Notice how it feels warm and heavy… Completely relaxed… Now through to your pecs Notice how it feels warm and heavy… Completely relaxed… And on down into your stomach Notice how it feels warm and heavy… Completely relaxed… Your whole chest feels warm… and heavy… Completely relaxed… Just let go Let the wonderful feeling of relaxation flow right through your head, your shoulders, your back, and your stomach. Let your chest go completely limp. Warm and heavy Feeling wonderfully relaxed… Completely relaxed… very calm… warm… limp… and comfortable … Notice how relaxed your body feels… Your hands Warm… Make sure everything is comfortable Feeling wonderfully relaxed… Completely relaxed… very calm… warm… limp… and comfortable Now tense your buttocks by clenching them hard. Try to ONLY tense your buttocks though. Keep clenching them… Let your buttocks go completely limp… Really focus on the change that occurs as the tension is let go. Notice how your buttocks feels warm and heavy… They feel completely relaxed… [ REPEAT ] Again tense your buttocks by clenching them hard. Try to ONLY tense your buttocks though. Keep clenching them… Let your buttocks go completely limp… Really focus on the change that occurs as the tension is let go. Notice how your buttocks feels warm and heavy… It feel completely relaxed… [ THIGHS - top ] Now tense the tops of your thighs by straightening your legs hard, bending your toes and feet up towards knees Try to ONLY tense your thighs though. Keep clenching them… Let your legs go completely limp… Really focus on the change that occurs as the tension is let go. Notice how your thighs feel warm and heavy… They feel completely relaxed… [ REPEAT ] Again tense the tops of your thighs by straightening your legs hard, bending your toes and feet up towards knees Try to ONLY tense your thighs though. Keep clenching them… Let your legs go completely limp… Really focus on the change that occurs as the tension is let go. Notice how your thighs feel warm and heavy… They feel completely relaxed… [ THIGHS - bottom ] Now tense the bottom of your thighs by drawing your legs hard up to your bottom… Try to ONLY tense your thighs though. Keep clenching them… Let your legs go completely limp… Really focus on the change that occurs as the tension is let go. Notice how your thighs feel warm and heavy… They feel completely relaxed… [ REPEAT ] Again tense the bottom of your thighs by drawing your legs hard up to your bottom… Try to ONLY tense your thighs though. Keep clenching them… Let your legs go completely limp… Really focus on the change that occurs as the tension is let go. Notice how your thighs feel warm and heavy… They feel completely relaxed… [ CALVES ] Now tense your calves by straightening pointing your toes away from your head. Try to ONLY tense your calves though. Keep clenching them… Let your legs go completely limp… Really focus on the change that occurs as the tension is let go. Notice how your calves feel warm and heavy… They feel completely relaxed… [ REPEAT ] Again tense your calves by straightening pointing your toes away from your head. Try to ONLY tense your calves though. Keep clenching them… Let your legs go completely limp… Really focus on the change that occurs as the tension is let go. Notice how your calves feel warm and heavy… They feel completely relaxed… [ SHINS ] Now tense your shins by pulling your toes towards your head. Try to ONLY tense your shins though. Keep clenching them… Let your legs go completely limp… Notice how your shins feel warm and heavy… They feel completely relaxed… [ REPEAT ] Again tense your shins by pulling your toes towards your head. Try to ONLY tense your shins though. Keep clenching them… Let your legs go completely limp… Really focus on the change that occurs as the tension is let go. Notice how your shins feel warm and heavy… They feel completely relaxed… [ FEET ] Now finally for your feet… Curl your toes tightly… Try to ONLY tense your feet though. Keep clenching them… Let your legs go completely limp… Really focus on the change that occurs as the tension is let go. Notice how your feet feel warm and heavy… They feel completely relaxed… [ REPEAT ] Again for your feet… Curl your toes tightly… Try to ONLY tense your feet though. Keep clenching them… Let your legs go completely limp… Really focus on the change that occurs as the tension is let go. Notice how your feet feel warm and heavy… They feel completely relaxed…
Now imagine a blue ball of energy floating through the top of your head. Down your neck Warm and heavy… Through your shoulders Warm and heavy… Down your back Through your bottom Completely relaxed… Now through to your left thigh Notice how it feels warm and heavy… Through the top… Notice how it feels warm and heavy… Completely relaxed… Now down through the bottom of your thigh… Completely relaxed… Notice how it feels warm and heavy… Completely relaxed… … down through your knees and into your shins Completely relaxed… Notice how it feels warm and heavy… Completely relaxed… Now into your calves Completely relaxed… Notice how it feels warm and heavy… Completely relaxed… And into your feet and toes… Completely relaxed… Notice how it feels warm and heavy… Completely relaxed… [ REPEAT ] Now the ball starts again at your back… Through your bottom Completely relaxed… Now through to your right thigh Notice how it feels warm and heavy… Through the top… Notice how it feels warm and heavy… Completely relaxed… Now down through the bottom of your thigh… Completely relaxed… Notice how it feels warm and heavy… Completely relaxed… … down through your knees and into your shins Completely relaxed… Notice how it feels warm and heavy… Completely relaxed… Now into your calves Completely relaxed… Notice how it feels warm and heavy… Completely relaxed… And into your feet and toes… Completely relaxed… Notice how it feels warm and heavy… Completely relaxed… Just let go Let the wonderful feeling of relaxation flow right through your back, your buttocks, your thighs, your calves and shins, and your feet. Let your legs go completely limp. Warm and heavy Feeling wonderfully relaxed… Completely relaxed… very calm… warm… limp… and
comfortable [ WRAP UP ] Notice how relaxed your body feels… Your hands Warm… Make sure everything is comfortable Feeling wonderfully relaxed… Completely relaxed… very calm… warm… limp… heavy… and comfortable. |
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