Transcript
Red spot relaxation. You need to find yourself a comfortable place. Either sitting in a chair or lying on a bed. Settle into the chair if you're going to sit. And make sure that your head is supported by the back of the chair. Uncross your legs and rest your arms on the. Arms of the chair. Or if you're lying on the bed. Just let the bed take your weight. Looking up ahead of you find a small spot to concentrate on. I want you to fix your eyes onto the small spot in your line of sight. Fix your eyes on this small spot and don't let them drift away for the next few minutes. As you stare at this spot, you are going to notice one or two strange changes in it. It may disappear, it may come out at you. It might multiply into two or three. Or the background round, it might change in colour or shape. That's a good sign. It's a sign of relaxing. Just keep your eyes firmly on the spot. You'll also find it will be harder to keep your eyes open, and if you prefer to close your eyes, just let them close. Otherwise, keep them firmly fixed on the spot. If there's a voice inside your head. Commenting on this relaxation exercise. Just let that fade away and try only to hear my voice. Keep your eyes firmly fixed on the spot. I want you to be aware of how the tips of your fingers and thumbs are feeling at the moment. Whether they're hot or cold. And I want you to imagine now a small red spot appearing at the tips of your fingers and thumbs. And they're ever so slightly warmer than they were a minute ago. And as I talk, the spot will start to spread through the tips of your fingers and down through the very middle of your fingers. Through the skin and bone. And as it spreads, it warms you up ever so slightly. And takes the tension away. This warm red glow. Is now spreading down through your fingers. Taking tension away. Your fingers are becoming more and more relaxed. As the seconds tick by. This feeling spreads through your fingers and into your knuckles. Across the backs and palms of your hands. And through the very middle of your hands. Relieving any tension. And as each second passes, you become. More and more relaxed. This feeling spreading through your hands now and into your wrists and slowly into your forearms. A warm red glow spreading through every muscle fibre taking tension away. A warm, relaxing feeling. With each passing 2nd, your arms becoming heavier and heavier. More and more relaxed. More and more supported. By the arms of the chair or by the bed. The feeling is spreading into your elbows now. Through your elbows and into your upper arms. Taking tension away. And relaxing. Slowly spreading up through your arms and towards your shoulders. I want you to shift now in your mind's eye, to be aware of how the tips of your toes are feeling. Whether they are hot or cold. And out with your fingers. There's a warm red. Spot appearing at the tips of each of your toes. Ever so slightly warmer than they were a few moments ago. And as I speak. This starts to spread. This warm red glow. Through your toes. Warming and relaxing you. Taking the tension away. Through your toes and into your feet. Across the soles of your feet, warming and relaxing you. A nice feeling. The feet feel loose and heavy. This feeling is spreading around your heels. And then to your ankles now. Slowly through your ankles and into your legs. Climbing your legs and towards your knees as if your legs have been dipped into warm water. It's a nice feeling. Spreading right through the middle of your legs into every muscle fibre. Taking tension away, making the legs feel heavier and heavier. More and more relaxed. The feeling spreading up and into your knees now. Through your knees. And slowly spreading along the top part of your legs, getting into every muscle fibre. Your legs feeling loose and heavy. Through every passing second, they get heavier and heavier. More and more relaxed. The warm red glow is slowly spreading to the top of your legs. And around your bottom and around your front. Warming and relaxing you. Taking tension away. The warm red glow is now on the small of your back. The base of your spine. Taking the tension away slowly. Releasing you so that you become more and more relaxed. And it's spreading outwards from your spine. Outwards from the centre and base of your back. And spreading round and into your tummy. As it slowly climbs your back. It spreads out from the middle of your back and into your ribs. You're now between your ribs and into the tiny muscles and your ribs and tiny muscles across your back. Warming and relaxing you. You're feeling loose and heavy. Fully supported by the chair or by the bed. As it spreads slowly through your chest, I want you to be aware of your breathing. Notice how the air feels in your throat and in your nostrils. Notice how it feels cooler as you breathe in and slightly warmer as you breathe out. The warmth of the red glow spreads through your chest. And notice how that every time you breathe out, you sink a little more into the chair or into the bed. Just a fraction. Just a little more as you breathe out. Slowly sinking. Becoming more and more relaxed. The warm red glow, having spread right into your chest now and into your shoulders. Across the front and back of your shoulders. So easy to be tense there. Just letting the tension drift away. Now into the back of your neck. Again, so easy to be tense there. Letting the tension drift away. As the warmth takes that tension away. You notice how much more heavily your head rests back. The warm red glow spreading around the front of your neck now. Rising into your jaw. Through your jaw. Towards your mouth and into your lips. It's a nice feeling spreading through your lips into the tiny muscles, taking tension away. And across your nose and into your cheeks. And around your eyes. So easy to pretence there too. Tension just drifting away. Spreading across your scalp and around your ears so that the whole of your body has now been covered in this warm red glow. And if you haven't already closed your eyes, just let them close now. In your mind's eye. I want you to imagine yourself standing at the top of 10 steps. You see them stretching out before you. In a moment, I'm going to count you down those steps. And at the. Bottom you will reach your favourite place. Somewhere far away from it all. Where you can feel relaxed and rested. Perhaps it's a beach. Or out in the country. Somewhere only you know about, or perhaps a paradise. Somewhere only you can imagine. And it's there at the bottom of. The 10 steps. With each step you take, that place will get nearer. By the time you reach the 10th step, you'll be sitting in a chair in that favourite place. Take the first step now. And the second. And the third. And the 4th. And the 5th. Drifting away now. And the 6th. And the 7th. And the 8th. And the 9th and now the 10th step. And you're sitting in the chair, far away from any stresses and strains. In your favourite place. Just noticed the sounds and the smells of that favourite scene. Notice the warmth of the air around you and how good it is to be there. Notice how relaxed you are becoming sitting down far away from it all. This is a good rest. Like a good holiday. Not a care in the world. This is a rest away from it all. If any stresses or strains have been troubling you, imagine that they are all concentrated in a dark cloud above you. And slowly. On the breeze, the cloud is disappearing. The breeze blows it away. In a moment. You are going to leave this place. But you're going to take with you that sense that you've had a good rest. You are going to take that with you for the whole of the rest of the day. When you leave. I'll count you back up the steps. And by the time you reach the top step. You'll open your eyes and we will end the exercise. But you'll take with you that sense of a good rest, and take that with you for the whole of the rest of the day. Leaving that scene now. Take the 10th step. And the 9th. And the 8th. And the 7th. And the 6th. And the 5th. And the 4th. And the third. And the second. And the first. You are now feeling. Open your eyes. And gently move your arms and legs. This restful feeling will now stay with you for the whole of the rest of the day. And this is the end of the relaxation exercise.