Basic_Pmr

A Basic PMR Now just make yourself as comfortable as you can ……. You may like to move around a little until you feel that you are as comfortable as you can possibly be …… Just start now …….. start by concentrating on your breathing ….. Focus on it each breath in and each breath out …… Noticing how your breathing becomes deeper and deeper ….. Feel the breath going through your body starting the process of relaxation …… you may like to close your eyes now to enjoy the experience more deeply …. Or you may just like to lrt them close when they are ready … when they no longer want or wish to stay open ….. whatever is right for you ……. As you concentrate on your breathing you may start to notice that all the everyday noises around you start to become more irrelevant to you even helping you to relax deeper and deeper ….. more deeply relaxed than you have ever felt before ….. As you concentrate on your breathing you know that this time is especially for you, no one wants anything and no one needs anything ……. This time is just for you …. more deeply relaxed than you have ever felt before ….. The feeling of relaxing now starts at the top of your head …. The very top of your head … soothing calming relaxing all those tiny muscles in the top of your scalp ….. feel them releasing smoothing out letting go …. More deeply relaxed than you have ever felt before ….. The feeling carries on now flowing warmly down your face those little muscles around your eyes can relax and let go followed by your cheeks and your jaw …. which may feel like dropping open just a little as it releases and let’s go …. Let the feeling travel on now …. To you neck letting go smoothing out all those muscles …….. enjoying this feeling of deep deep relaxation …. More deeply relaxed than you have ever felt before ……. As you let this wonderful feeling flow through you ….. touching every cell in your body …. Every nerve every fibre ….. every bone in your body to the very last outer layer of your skin ….. The feeling travels on now calmly safely and gently into your shoulders …. Soothing tranquility floods through them as you release them …. The wave of relaxation travels on through ……. Your left and your right arm ….. your fingers may twitch or tingle …. That is quite normal .. just let it happen …. Relax …. Peacefully relax calmly into a deep relaxation ….. more deeply relaxed than you have ever felt before …… This beautiful relaxation now travels on now into your chest ….. your breathing is deeper …. Slower ….. focusing on the relaxation that your body is experiencing and realising just how very good this feels so very very good …. Going down now into your stomach …. Soothing so very very calm and peaceful …. And you might find that now the feeling has reached your hips …. Ready slowly to travel down your legs …. Into those large muscles in your thighs …. Letting them sooth and smooth out …. Every nerve every cell every fibre ….. Filled with this wonderful feeling …….. Travelling on releasing relaxing your knees ….. those muscles in your calves ….. and on down .. down to your feet ….. Until as you feel more deeply relaxed than you have ever felt before ….. you notice that this feeling of total deep relaxation has …. Filled every part of you …… Surrounding you with tranquility and peace …. It has reached the very last cells on the very tips of your toes …. You are now feeling totally and completely relaxed …. More deeply relaxed than you have ever felt before ….. as your body is totally relaxed you can now relax your mind …. Your mind and your body becoming one …. More deeply relaxed than you have ever felt before …… as you experience this beautiful feeling of peace and tranquility ….. just let your mind drift …. Relax and drift and let your powerful subconscious mind take you to your own special place ….. I can only wonder where it might be ….. Anything is possible ….. It may be a place you know well …. A place in nature …. By a river ….. or the sea ….. in a meadow or a forest …… Just let your mind take you where ever it wants to go ….. an old garden …. Or even a place that you have never seen …. Your wonderful subconscious mind will take you to the best place for you now ….. it may be a room or full of colours …. Just let your mind drift until you get there ….. [ LEAVE A SPACE HERE OF A MINUTE OR TWO] When you have reached your own special place you can be free to experience it ….. using all your senses …. Feel the atmosphere … see it …. Hear the sounds that fill it ….. you can even smell it …… just enjoy this special place …. Totally relaxed …. Totally safe …. As you enjoy it you will know that now you have found it …. At anytime that it is safe to do so …. You can just think about your beautiful place and you will immediately feel as deeply relaxed as you do now …. [REPEAT] ….. I will leave you there for a while now to enjoy your own special place ….. you will not be able to hear my voice for a little while ….. [LET THE CLIENT ENJOY THIS FOR A WHILE NOW (TIME ALLOWING)] And as you enjoy this experience you can be totally sure that now you have found your own special place that it will be there for you whenever you need it and it is safe to do so ….. just thinking about it again will enable you to experience …. This feeling of deep relaxation …. More deeply relaxed than you have ever felt before ……. In a few moments I will be bringing you back to complete awareness ….. you will be feeling relaxed ….. aware and totally refreshed ……. I will just count from 1 to 5 and when I reach 5 and only when I reach 5 you will be able to open your eyes and feel completely refreshed …… I will start to count there is no rush …. 1 …… you are staring to become aware now of the floor (chair etc. ) beneath 2 ……. The everyday noises around us are coming back to you now 3 ……. Halfway there now relaxed and refreshed … legs and arms coming back to you now 4 …… nearly there and 5 …. You can open your eyes and welcome back N.B. Always give your client time to re-orientate and encourage them to move slowly when they are ready and always ask feedback after the experience.