Relaxation CD script: mediation with Rev Stan Smith

Assume a comfortable position. (pause) Now take a deep breath and while exhaling allow relaxation to flow through your body. (pause) Now double up your fingers, making a fist. Tighten up through your arms and shoulders and neck, lifting your shoulders tightly against your neck. Now take a moment to become totally aware of the feeling of this tightness. (pause)

Now, very slowly begin relaxing down through the neck, being aware of how it feels as you let go of the tension in each area and replace it with relaxation. Gradually drop the shoulders down, being aware of the release of tension and relaxation taking its place. (longer pause)

Now move your shoulders around a little bit and imagine dropping them another inch or two and be aware of this additional relaxation. (pause)

Now begin gradually relaxing on down through the arms, being aware of how it feels as you let go of the tension and let relaxation take its place. Gradually relax on down through the elbows and down through the wrists. (pause)

Now relax down through your hands and fingers, all the way through the tips of each finger. (pause) Be aware of how differently your fingers feel now that relaxation has taken the place of tension. (pause)

Now use your creative imagination and imagine this feeling or sensation of relaxation flowing down through the rest of your body, down through the chest and abdominal area, down through the hips and legs, all the way down through your toes. ( pause)

Now tighten up through the area of the head, slightly contracting and tensing the scalp, forehead, eyelids, tissues around the eyes, the face and the jaw muscles. Be aware of this tightness. (pause) Now slowly begin to relax the scalp and forehead, down through the temples and the tissues around the eyes. (pause) Be aware of how it feels as you release this tension and replace it with relaxation.

Gradually relax on down through the face and jaw muscles. Now use your creative intelligence and imagine this relaxation going on down through your tongue, on down through your shoulders, arms and hands, on down through the chest and abdominal area, down through the hips and legs, all the way down through your toes. (pause)

Now take a deep breath and tighten up the muscles in the chest and abdominal area and then, while exhaling, gradually allow the chest and abdominal area to relax completely. Be aware of the feeling of relaxation as it replaces the tightness. (pause)

Now imagine this feeling or sensation of relaxation flowing on down through the body, all the way down to the toes. (pause) Use your creative intelligence and imagine relaxing internally. Imagine all the organs, glands, and even the cells, functioning in a normal, healthy manner. (pause)

Now tighten up through your hips and legs, all the way down to your ankles, feet and toes, becoming totally aware of this tightness. (pause)

Now gradually begin relaxing down through the hips, always being aware of how it feels as you let go of the tension and replace it with relaxation. Gradually relax on down through the legs, knees and calves, (pause) relaxing on down through the ankles and feet, all the way down through your toes. (Pause)

Now let’s go further with our creative imagination and imagine that you have pulled plugs out of your big toes and any tension remaining in your body is like water. Imagine that this begins to drain out through your big toes. As you imagine the tension draining, allow a feeling or sensation of relaxation to flow downward through the body, starting in the scalp, flowing down through the forehead, temples, and the eyelids, down through the face and jaw muscles. (pause)

Imagine this feeling of relaxation flowing down through the tongue and neck, down through the shoulders, arms and hands. (pause) Allow the feeling of relaxation to flow on downward through the chest and abdominal area, (pause) down through the hips, legs, the calves, ankles and feet, all the way down through your toes. (pause)

Now spend a few moments imagining a state of physical, mental, and spiritual well-being, whatever that may mean to you as an individual. (longer pause)

Now before you open your eyes, stretch you arms and muscles throughout your body, wiggle your fingers and toes, and then open eyes, feeling fine and in perfect health.

Relaxation Meditation CD Script