Cue Words Relaxation

This cue words relaxation script will guide you to relax your body, and then further calm the mind by repeating cues to relax. Part way through this script, you will have the opportunity to pause the recording to continue to repeat the words silently to yourself for a few minutes before resuming.

To begin, find a comfortable position. Become aware of how your body feels. Take a deep breath in, and as you exhale, let your body begin to relax.

Imagine that you are breathing in relaxation. Breathe out through your mouth, forcefully blowing out the air.... imagine expelling tension.

Breathe in again.... and exhale as if you are blowing out a candle, blowing away tension.....

Breathe slowly and gently now....

Continue to take calm breaths as you focus on relaxing your body. Notice how each area of your body I mention relaxes as soon as you hear the word "relax."

Focus on your feet... relax...

ankles.... relax...

lower legs.... relax...

knees... relax

upper legs...relax...

hips... relax...

pelvic area.... relax...

bottom... relax...

abdomen..... relax...

lower back.....relax...

middle back.....relax...

chest ... relax...

stomach..... relax...

upper back....relax...

shoulders... relax....

upper arms....relax...

elbows..... relax...

lower arms.....relax...

wrists ...relax...

hands....relax...

neck ...relax.....

face.... relax

head.....relax...

Scan your body now for any remaining areas of tension. Focus your attention on these areas, relaxing them more and more.

Now that your body has started to become relaxed, I will introduce some cue words for relaxation. You can choose whatever words you like, but in this script, I will use the words "breathe" and "relax."

With each breath in, say in your mind, "breathe."

With each breath out, mentally say, "relax."

Allow these words to relax you fully.... each time you hear them, allow your body and mind to become even more relaxed and calm. Let these relaxing cue words fill your mind.

I'll guide you for a few moments, and then you can pause this script to continue repeating the cue words for another few minutes on your own.

With each breath, repeat these cue words:

Breathe in, saying in your mind: breathe

Exhale, saying to yourself: relax

Breathe

Relax

Breathe

Relax

Breathe

Relax

Breathe

Relax

Breathe

Relax

Breathe

Relax

Pause the script here to continue using these cue words on your own. After a couple of minutes, you can resume the script.

(pause)

Continue using these relaxing cue words for a few moments longer...

Breathe

Relax

Breathe

Relax

Breathe

Relax

Breathe

Relax

You are now completely relaxed..... comfortable.... at peace.....

Observe this feeling of relaxation.... memorize it..... notice how calm you are.... notice how your breathing is slow and regular...... pleasant.... peaceful......

(pause)

Keep with you this feeling of relaxation as you become more awake and alert to return to your day.

Let your body and mind reawaken.... move your arms and legs.... stretch your muscles..... take a deep breath in..... and exhale fully..... shrug your shoulders.... becoming more and more awake and alert.....

Let your body and mind return now to your usual level of alertness and wakefulness, feeling calm and filled with energy.

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