| These free relaxation scripts can induce a state of total relaxation. Memorize them or record them. An MP3 file is posted after the first script for your convenience. You can also read and record these free relaxation scripts, then listen to your own voice to get into a more relaxed state.
It is also commonly believed that women find the voice of a man to be more relaxing, and men find that the voice of a woman works better to help them relax. |
Are you ready to get started with one of these free relaxation scripts?
Free Relaxation Scripts – Preparation Steps
If you are reading these free relaxation scripts and recording them, make sure to leave many long pauses throughout the scripts. I have indicated the location of these pauses with “…”
You should also unplug the telephone and lower or turn off the lights. Ensure that your clothes are loose fitting and comfortable.
Lie down on a recliner chair, a couch or a bed. You may want to cover yourself with a light blanket as your body temperature will decrease slightly as you start to relax. Let’s get started with the first of the free relaxation scripts.
Free Relaxation Scripts – Script #1
|
Close your eyes and take a deep breath… Exhale… Take another deep breath and feel your chest expand as the air fills your lungs…Breathe out and feel your chest deflate…In… Out… In… Out… Empty your mind and imagine being surrounded with a warm, vibrant light. As you breathe in, let this warm light fill your lungs… As you breathe out, imagine the light spreading around your chest… Breathe in and let the light expand further this time… Breathe out and let the light go up to your neck and down past your diaphragm… Breathe in and swallow even more of this warm, vibrant light… Breathe out and let it fill your head and fill your stomach… Breathe in and fill your entire upper body with this warm, vibrant light. Take a few more breaths and allow this warm, vibrant energy to intensify in your upper body. Think of nothing but this warm, vibrant light. If a thought comes by, allow yourself to acknowledge its presence, but then dismiss it and refocus on the light. Breathe in… Breathe out… Breathe in… Breathe out… On your next breath in, let the warm, vibrant light reach your thighs. Breathe out, and allow it to reach your knees. Breathe in… And breathe out… Breathe in, and let the light fill your legs all the way down to your toes. Breathe out…Breathe in… Out… Focus on your breath and the warm light… Nothing but your breath and the light… Relax…
|
Free Relaxation Scripts – Script # 2
Sit comfortably or lie down on a yoga mat or your bed. This relaxation session will relax all your muscles and help you forget your worries.
Try not to fall asleep if you are lying on your bed, but if you do, that’s alright 😉 !
Close your eyes and breathe in. Breathe out. Concentrate on your breath coming in…then leaving your lungs…
In… Out… Make your next breath a little deeper… In… Out… In… A little deeper… Out…In … Out…
Keep breathing slowly and focus on your right foot for a few minutes. Crunch your toes and flex the muscles in your right foot. Keep it like this for another breath…
Can you feel the tension going up your leg?… Now relax your foot. Notice how good it feels to let go of all that tension.
Try with your left foot. Flex all your muscles and breathe in… Out… Relax your foot and enjoy the feeling of relaxation.
Continue breathing deeply for a few more breaths… On the next inhale, squeeze all the muscles in both of your legs…
Keep your legs tensed for another breath… Now relax all your muscles. Shake your legs a little and enjoy the feeling of relaxation… Breathe in… Out… In… Out…
Now squeeze your buttocks for two breaths… In…. Out… In… Out… And relax. Keep breathing slowly and deeply.
This time, squeeze all the muscles in your abdominal area.
Try your best to keep your breathing relaxed as you keep these muscles tensed… Breathe out, and let your muscles relax. In…. Out… In… Out… A couple more and we’re done…
This time squeeze your arms and hands as hard as you can. Breathe in… Out… In… Out… Relax and shake your arms a little. In… Out… In… Out…
Keeping your eyes closed, now squeeze every muscle in your face, your neck and shoulders. In… Out… In… Out… Let go of the tension.
Can you feel your eyebrows pushing away from each other? Your shoulders dropping back down? Is your jaw free and loose? Inhale deeply… Exhale… In… Out…
Your entire body should be free of tension now. Are you comfortable?
Readjust your position if you aren’t. Tell yourself that you are relaxed… Tell yourself that your mind is calm and free of worries… Let your body and mind enjoy this state of relaxation.
A couple more breaths. In… Out… In… Out… Slowly open your eyes and readjust to your surroundings.
If you are looking for more than free relaxation scripts, discover other ways to relax at home here.
Read reviews on some of the most powerful meditation techniques here.