FIRST AID RELAXATION SCRIPT FOR PSYCHOLOGICAL STRESS REACTIONS by Bruce Landon

(First time explain that you will be asked to close your eyes for a few minutes and try out a relaxation training script. The script includes sections on tensing and relaxing muscle groups and to visualize a calm relaxing memory such as resting in the sunshine by the water.)

Please make yourself comfortable. Close your eyes and allow yourself to become a little more comfortable. (…pause for a moment)

Now, stretch your legs as far as they can go. Turn your toes under and tighten the muscles, very, very, tight. And now also tighten the muscles in your calves and those in your thighs. Make your entire leg tight as a drum, and hold it, hold it.

Let Go. And now, feel that wonderful relaxation coming up from your toes, up your calves, up your thighs. Feeling wonderfully relaxed, beautifully relaxed, very calm, very relaxed.

Feeling beautiful, just beautiful, wonderfully relaxed.

Now, I want you to stretch out your hands. Make a fist.

Feel the tightness, and now make it tighter, tighter, tighter. Take a breath and hold it.

And now also tighten the muscles in your wrist, in your forearm, in your upper arm. Hold it.

And now Let your arms go completely limp. Let go, just let go, and get that wonderful feeling of relaxation, right through your fingers, your hands, now through your forearm and upper arm.

Feeling wonderfully relaxed, beautifully relaxed, very calm, very relaxed and beautiful, just beautiful.

Now, I want you to take a breath and arch your back backwards raising your chest, and tighten the muscles of your neck and your stomach. Make them as tight, tighter, tighter, Hold it, Hold it, Hold it.

And now, let go. Just let go and get that wonderful feeling of relaxation. Just feel the muscles relax from your back, from your chest, from your neck, from your stomach, all over your back, all your muscles are feeling wonderfully relaxed.

And now I want you to take a big breath and tighten the muscles in your face around your mouth, the muscles in your chin around your eyes and your forehead. Make them tighter, tighter, hold it, hold it, hold it.

And now, let go, just let go, let go and get that wonderful feeling of relaxation from all the muscles around your eyes, the muscles of your cheek, the muscles of your chin and the muscles of your mouth, feeling wonderfully relaxed, beautifully relaxed, very calm, very relaxed, wonderfully relaxed

Now, I want you to take a very deep breath and hold it, hold it, hold it, hold it

Now, slowly, slowly, let it Out, and you're letting out all of your tensions.

Once again, take a deep breath, a very deep breath, Hold it, Hold it, Hold it.

Now, slowly, let it out, relax your tensions, just let go, let all of you relax, feeling wonderfully well, wonderfully well, wonderfully well Now, I want you to remember the scene that helps you feel calm, the memory that makes you relaxed, and that gives you a feeling of well being. With your eyes closed, see that scene, in all of its details, and as you see it you are going to find yourself deeper and deeper relaxed, and you will have a feeling of well being. Calm and relaxed, wonderfully well, just relax, just think of your calm scene.

(…wait several moments or until there is some movement…)

Now, I'm going to count backward front 10 to 0. and as I count, just think of your calm scene. Feel calm, feel relaxed, and with each count you will feel deeper and deeper relaxed.

I’m going to count, 10, 9, 8, 7, 6, very deep, deeply relaxed, 5, 4, 3, 2, 1, 0. Very calm, very relaxed, very calm, deeply relaxed. Think of nothing now but relaxation, feeling wonderfully relaxed, calm, feeling wonderfully well, just relaxed, calm, relaxed, feeling wonderfully well.

(optional suggestion ) .......…………………………………………………………………………

When I count to five, you will open your eyes and you'll feel calm, you'll feel relaxed, you'll feel wonderfully well, one, two, coming up Slowly, three, four, coming up, feeling relaxed, feeling calm, but alert, five. Open your eyes, feel relaxed, feel calm, feel good?