The following relaxation script is designed to help the listener to switch off and completely relax their muscles, eventually falling into a deep sleep or at least a thorough rest that will leave them feeling refreshed and re-energised. To use it you can either recite the script to a stressed pit friend, have them recite it to you, think it through in your own mind before bed, or record your voice on tape or MP3 to listen to as you drift off. Try to speak in a calming and soothing voice and keep the volume low. It may also help to have some quiet classical or New World music to also sooth you (concentrating on the music can help you filter out other noises).

The script – First I want you to get into a position that’s completely comfortable and close your eyes. Try to relax and focus completely on my voice.

Now, become aware of your entire body, trying to be mindful of the pressure that are on it, perhaps a wall is pressing against you or perhaps you’re lying on your arm. Feel these pressures firm against you. Now feel the pressure of your body against the bed as it supports you and holds you up, and the pillow under your head. Feel these pressures supporting you and holding you as they are in all these places across your body.

Now I want you to focus on your toes and your feet and ankles, notice how tense and tired they are after a hard day of walking on them. I want you to feel this tension and let it escape from you and you to allow your feet to completely relax.

Now move up to your legs – Your calves, your hamstrings, your quads, your glutes and feel against the tension and the stress from a hard day’s work. Feel the pressure in your tendons and in your bones. Now again let go of all the tension and feel it ease out of you as you relax them fully, relaxing every part of your lower body.

Now on to your stomach, your chest and your back. Focus on any aches and pains, every slight tension in your muscles, and let it drain out of you as you sink into the bed fully relaxed and at ease. Do the same for your arms – feel the pressure and strain then let it run out of you as they turn to putty, from your shoulders all the way down your arms to your hands and your fingers.

Finally feel your neck and your face, release all tension in your muscles and feel the pressure sag out of them. Relax every muscle in your forehead, your cheeks and your mouth. Let your eyelids relax finally feeling heavy and warm on your eyes.

Now imagine yourself sinking into the bed slowly, being swallowed by it and sinking down into the darkness. Now imagine yourself floating, suspended under there, with no pressure or tension at all. Imagine a silky blanket falling gently on top of you, the softest silk you ever felt, covering you from head to toe and cooling you as you drift into the comforting silence.

Mack LeMouse

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