This relaxation script focuses on relieving uncomfortable feelings in the stomach such as nausea, butterflies, upset stomach, feeling sick to the stomach, pain, tightness, digestive problems, and a general feeling of unease. This script will help to reduce stomach upset and relieve these uncomfortable symptoms.
Begin by getting into a comfortable position. You may want to sit or lie down, with your hands resting in your lap or at your sides.
It is very uncomfortable to experience nausea symptoms or an upset stomach. The feeling will pass, and soon you will be feeling calm and relaxed. Trust that the discomfort you are experiencing right now is not going to last long.
An upset stomach can feel uncomfortable…even painful. Some people report a feeling of dread or unease, or feel like their stomachs are jumping. Remember that you are safe, and you will soon feel better.
During this relaxation exercise, I’ll describe focusing on the nausea, and then focusing on relaxation and distracting yourself from the nauseated feeling. You will alternate between these two areas of focus and find that the feelings of upset in the stomach decrease, become more bearable, or even go away.
Let’s start by relaxing a little. Take a deep breath…now breathe out, emptying your lungs completely.
Breathe in slowly…and out slowly.
Breathe in…and out.
Keep breathing slowly like this…calm, gentle breaths.
You can relax your muscles by first tightening a muscle group, and then relaxing the muscles.
Raise your shoulders toward your ears. Then, let your shoulders relax…dropping into a comfortable, loose position, and feel yourself sinking into the surface you are on.
Allow your jaw to drop slightly, letting the muscles of your face and jaw become loose and relaxed.
Wiggle your toes once or twice and feel your feet and legs relaxing.
Gently open and close your hands once… and again…close your hands into fists…holding tension in your muscles…and then release, relaxing your hands and arms.
Take a deep breath in, feeling the tension in your chest and stomach as you hold that breath…And allow your chest and stomach to relax as the breath escapes slowly.
Allow the muscles of your back to relax…from your neck…to your upper back…middle back…lower back…feeling your whole body relaxing.
Notice any areas of tension in your body, and relax those areas now.
Your body will continue to relax…deeper and deeper…loose…heavy…relaxed.
Now that you are beginning to become more relaxed, and your muscles are letting go of tension, let’s focus for a moment on the feelings in the stomach.
Concentrate your attention on your stomach, and notice in detail what the upset stomach feels like. Is it painful? Does it feel like butterflies in your stomach? Maybe it is a feeling of discomfort or upset. Think of all the words you can to describe it.
In your mind, describe the nauseated feelings. Without trying to change anything at all, just notice the feelings in your stomach, being mindful of this experience.
Well done. Now you can relax again, and think of other things. Distract yourself by noticing your breathing. Count silently with me, breathing in to the count of 4, holding for a count of 3, and breathing out to the count of 5.
Breathe in…hold…breathe out…
Breathe in…and out…
Keep breathing slowly like this, focusing on breathing in relaxation, and breathing out tension.
Feel the tension leaving your body, bit by bit, with each breath.
Take a deep breath in…and notice how good your stomach feels at the top of the breath in. Just relax as you breathe out. With each deep breath in, notice a feeling of relaxation and ease fills your stomach when your lungs are full. At this point in each breath, for a moment, it feels like the sick feeling is gone.
Experience relief with each deep breath. It feels so good when you fill your lungs…stretching your chest wall…stretching the muscles of your sides and your stomach. Feel the relief with each breath.
Concentrate again on the feeling in the stomach. Has it changed in any way? Describe in your mind how your stomach feels now.
Now you can use a powerful technique to get rid of the nauseated feeling in your stomach. It seems like the opposite of what you want to do, but trust that this technique will relieve the stomach upset, making it less severe, more tolerable, more comfortable. I’ll talk you through it.
Concentrate on the nauseated feelings. Allow yourself to experience the stomach upset, without fighting it…without resisting it. Just go with the stomach upset. Imagine that you are floating…just relaxing, and going where the current takes you. You are safe, even though this feels uncomfortable.
See that when you do not resist the upset stomach, the nauseated feelings cannot grow. In fact, the sick feeling gets weaker. Your stomach relaxes. A sense of ease and relaxation fills your stomach as you surrender to the nausea. This thing you were fighting, that seemed so strong, is not strong at all. You are so much stronger than the feeling of nausea.
Relax into the nausea, allowing yourself to experience the feelings you were resisting.
You are doing fine. Keep relaxing into the nauseated feeling, not fighting it…just floating. No resistance. Relaxing…
Continue to focus on the stomach. It is okay to feel nauseated. You can still be relaxed. You are getting through this. Observe with curiosity how you are feeling.
Regard the feelings with acceptance, just watching, waiting…relaxing.
Imagine the nauseated feeling changing, just a little…all on it’s own as you simply observe. Imagine a feeling of heavy relaxation in your stomach. Imagine your stomach simply resting and relaxing…and becoming so heavy and pleasant and calm.
Imagine a pleasant sensation in your stomach…like how a laugh feels. Imagine that your stomach feels like it is filled with pleasantness…it feels like a laugh…ready to come forward. A feeling of happiness…lightness…and joy. Heavy and light…all at the same time…and so relaxed.
You feel so free…so relaxed. You have conquered the feeling you were experiencing. Your stomach feels great.
Take a deep breath…and let it out with a sigh.
You did it.
Just relax…congratulating yourself for getting through this.
Whenever you feel nauseated in the future, you know now that it cannot hurt you. You know how to go with the feeling of nausea, without resisting, until the feeling passes. It’s like riding a wave. You know what to do.
Take a few moments now to reawaken your body and mind, returning to your usual level of alertness and awareness.
Stretch if you want to…getting ready to return to your day.
Sit quietly with your eyes open, reorienting yourself to your surroundings.
When you feel awake and alert, you can face the hours ahead, feeling confident and calm.