This relaxation is for dealing with food sensitivities. Improve immune function and achieve a calmer state when experiencing allergies, immune reactions, or intolerance to foods or other substances.
Relaxation can help the immune system to function more effectively, and can also help you to achieve a calmer state when experiencing allergic reactions or intolerance to substances, for example, in the case of food sensitivities.
This guided imagery script will help to normalize the thoughts and feelings that may accompany a reaction to food or another substance that your body does not handle well.
The sympathetic nervous system response can seem to take over your thoughts and mind, leaving you feeling unable to locate calmer self-talk in the midst of a reaction. Increase your feelings of calm and self-acceptance, calm the immune response, find your calming self-talk, and promote healing with this relaxation exercise.
This relaxation for dealing with food sensitivities script was written with help from a podcast listener who experiences food sensitivities. I consulted with this podcast listener to find out what would be helpful to hear when having a reaction, and the listener provided much of the concepts and wording for this script. Thank you.
Relaxation for Dealing with Food Sensitivities Script
Begin this relaxation for dealing with food sensitivities by getting into a comfortable position. You may want to sit in a comfortable chair, or lie on your back.
Adjust your position as necessary, rest your hands at your sides, and close your eyes.
Take a deep breath, and let it out with a sigh.
Just let your body relax as you release your breath.
Feel your chest and shoulders rising up slightly as you breathe in, and then dropping…relaxing…as you breathe out.
With every breath, breathe away some of the stress.
The act of just breathing can allow you to slow down…and start to relax.
If you have food sensitivities, or other sensitivities, a reaction to food or something else you are exposed to can feel like riding a train that is out of control.
Just breathe…slowing down…gaining control…
Let the stress begin to slip away…as you just breathe.
(Pause)
Now that your mind is starting to slow down, you can begin to relax your body. Dealing with food sensitivities can be very unpleasant, but you can begin feel better soon. When you relax your muscles, you allow your body to return to normal functioning, and you stop the stress response caused by dealing with food sensitivities.
Focus on your body, just noticing how your body feels right now. However you are feeling, good or bad, is okay. Just observe how your body feels without trying to change anything yet.
(Pause)
Notice where your body is tense. Focus your attention on one of these areas. As you breathe, picture that part of your body becoming slightly more relaxed than it was before. With each breath, that part of your body becomes a little more relaxed.
(Pause)
Now tense and relax each area I mention. When you tense the area, do not cause any pain. Tighten only until you feel tension. If you feel any discomfort, stop or ease up.
Raise your shoulders up toward your ears…tighten the muscles there…hold…feel the tension there…and now release. Let your shoulders drop to a lower, more comfortable position.
Tighten your hands into fists. Very, very tight…as if you are squeezing a rubber ball very tightly in each hand…hold…feel the tension in your hands and forearms…and now release. Shake your hands gently, shaking out the tension. Feel how much more relaxed your hands are now.
Now, focus on your forehead. Raise your eyebrows, feeling the tight muscles in your forehead. Hold that tension. Now tightly lower your eyebrows and scrunch your eyes closed, feeling the tension in your forehead and eyes. Hold it tightly. And now, relax…let your forehead be relaxed and smooth, your eyelids gently resting.
Tightly close your mouth, clamping your jaw shut, very tightly. Your lips will also be tight and tense across the front of your teeth. Feel the tension in your jaw. Hold…and now relax. Release all of the tension. Let your mouth and jaw be loose and relaxed.
For the next few moments, concentrate on your breathing.
Breathe in deeply, and hold that breath. Feel the tension as you hold the air in. Hold…and now relax. Let the air be released through your mouth. Breathe out all the air.
Once more, breathe in…and how hold the breath. Hold…and relax. Release the air, feeling your entire body relax.
Breathe in…and out…
In…and out…
Continue to breathe calm, slow breaths.
(Pause)
During a reaction when you experience food sensitivities, it can feel like your body is failing you. Many people dealing with food sensitivities also experience guilt, believing that they have brought the reaction on themselves by making the decision to eat something or expose themselves to something.
You did not choose the food sensitivities or this reaction. It is not your fault. It is important to be gracious and accepting toward your body, even when it is throwing such a tantrum.
Your body is just trying to be protective. Be kind to your body rather than upset with it. Your body is like a child who does not know any better, and is doing the best it can to handle its environment.
Your body is overreacting. The symptoms of intense fear you are feeling are the result of an overactive stress response, because your body is feeling threatened.
Calmly acknowledge your body’s fear and know that it will calm down.
The fear is not going to hurt you. It feels unpleasant, but fear is simply a feeling that will not last forever.
This feeling will pass. It is not doing any permanent damage to your body, and your body will return to its normal state soon. It always has in the past and will again.
Many people have food sensitivities or other sensitivities that give them severe symptoms. You are not the only one. You aren’t alone in this.
Your body and mind are connected. If you can reassure your mind that you are not in danger, your body will become more calm, and the reaction will lessen.
Be kind and supportive to yourself as you get through this. Be kind and supportive to yourself as you get through dealing with food sensitivities.
Effectively dealing with food sensitivities. Easily dealing with food sensitivities.
You are getting through this…feeling better and calmer with every passing moment.
Allow your muscles to relax…and your thoughts to relax.
Let your immune system become calm and relaxed as you allow your mind to become calm and relaxed.
Feel everything settling down…gradually…bit by bit…even if you do not yet feel better, everything is in the process of healing…settling down…calming…
Food sensitivities settling down.
You will feel better soon.
Unpleasant feelings will pass.
You can get through this.
Take care of your body as you go through this experience.
Allow yourself to relax…becoming as calm and relaxed as possible…allow the reaction to subside…just ride it out…
(Pause)
Now let’s once again focus on releasing tension in the muscles.
Raise your shoulders up toward your ears…tighten the muscles there…hold…feel the tension there…and now release. Let your shoulders drop to a lower, more comfortable position.
Tighten your hands into fists. Very, very tight…as if you are squeezing a rubber ball very tightly in each hand…hold…feel the tension in your hands and forearms…and now release. Shake your hands gently, shaking out the tension. Feel how much more relaxed your hands are now.
Now, focus on your forehead. Raise your eyebrows, feeling the tight muscles in your forehead. Hold that tension. Now tightly lower your eyebrows and scrunch your eyes closed, feeling the tension in your forehead and eyes. Hold it tightly. And now, relax…let your forehead be relaxed and smooth, your eyelids gently resting.
Tightly close your mouth, clamping your jaw shut, very tightly. Your lips will also be tight and tense across the front of your teeth. Feel the tension in your jaws. Hold…and now relax. Release all of the tension. Let your mouth and jaw be loose and relaxed.
For the next few moments, concentrate on your breathing.
Breathe in deeply, and hold that breath. Feel the tension as you hold the air in. Hold…and now relax. Let the air be released through your mouth. Breathe out all the air.
Once more, breathe in…and how hold the breath. Hold…and relax. Release the air, feeling your entire body relax.
Breathe in…and out…
In…and out…
Continue to breathe calm, slow breaths.
Allow your breathing to be calm and regular.
Take a few moments to simply drift…relax…enjoying a feeling of relaxation throughout your entire mind and body…
So calm and peaceful.
Relaxed and serene.
(Pause)
Now it is time to conclude this exercise and return to the hours ahead.
Wiggle your fingers and toes to wake up your arms and legs. Stretch if you want to. Open your eyes.
Take a moment to sit quietly with your eyes open, becoming re-oriented to your surroundings.
When you are completely awake and alert you can return to your usual activities, keeping with you sense of calm and serenity.
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