Progressive Relaxation Induction: Disguised Technique

Now that you feel safe and comfortable, I'd like you to close your eyes and keep them closed until I ask you to open them. Just let your body relax.. .nice and easy. Now I'd like you to take a real good deep breath and hold it. Now let it out S-L-O-W-L-Y, good.

Now I'd like you to take another real good deep breath. Fill your lungs up real good, and let it out S-L-O-W-L-Y again. Excellent. Now, I'd like you to take one more deep breath... fill your lungs up real good now...and hold it. Now let it out S-L-O-W-L-Y, and already you can feel your body starting to relax.

Now let that warm, wonderful feeling of relaxation flow all the way down to your feet. Feel your feet becoming loose and limp. Now let this feeling of relaxation flow up into your ankles.

From the ankles, up all the large and small muscles of your legs to your knees. From your knees now, into your thighs. From your thighs into your hips. From your hips now, into your abdomen.

With each breath you exhale, just let your body go DEEPER and DEEPER relaxed. Just let it all go, more and more. Let that warm, wonderful feeling of relaxation flow up all the muscles of your back. Let all the muscles of your back go loose and limp and lazy, just like a rag doll.

Let this relaxation flow up into your shoulders. Now over your shoulders and down your arms to your elbows...from your elbows to your wrists.. .from your wrist into your hands, going out to the ends of your fingertips, guiding you DEEPER and DEEPER relaxed. Just letting it all go more and more.

Let that warm, wonderful feeling of relaxation flow up all the muscles of your neck. Let all the muscles of your neck go loose, limp and lazy. Let this relaxation flow up into your head. Now over your head and down into your brow. All the muscles of your eyes relaxed. All the muscles of your cheeks relaxed. All the muscles of your chin relaxed.

Now if your teeth are clenched, just unclench them now, and let your jaw sag. Just let it all go, more and more.. .DEEPER and DEEPER relaxed.

Now, I'm going to count from three down to one. On each count just allow yourself, let yourself drift, DEEPER and DEEPER relaxed. (3) Going deeper and deeper. (2) Going deeper and deeper relaxed. (1) So deep, so comfortable, so relaxed, just letting yourself go, more and more.

Outside noises will not disturb you in any way. In fact, any you hear will only help you to relax much more. The only sound you allow yourself to be interested in is the sound of my voice, and the sound of my voice helps you to drift DEEPER and DEEPER relaxed. Always letting go.. .more and more.. .loose and limp.

Now, I'm going to count from five down to one. On each count let the relaxation double throughout your whole body. (5) Allowing relaxation to double. (4) Relaxation doubling more and more. (3) Very comfortable, very relaxed. (2) Relaxation is almost doubled in your body. (1) You have allowed relaxation to double in your body. Every nerve, every tissue, every fiber doubled in it's relaxation, more and more, deeper, letting go, further and further.

Now, I'm going to count from five down to one again. On each count triple the relaxation in your body. (5) Allowing relaxation to begin tripling. (4) Relaxation triples more and more. (3) Very comfortable, very relaxed. (2) Relaxation almost triples in your body. (1) You have allowed relaxation to triple in your body.

Every nerve, every tissue, every fiber tripling in it's relaxation. Just really letting go, unwinding, loosening up, limp, very relaxed. All discomforts gone from your body. All your organs functioning normally, all your glands are functioning perfectly.

Just letting yourself go, more and more. You will always be aware of your surroundings. You may hear sounds in the background, but those sounds will not disturb or affect you in any way. The only sound you will be interested in is the sound of my voice and the sound of my voice just helps you to drift DEEPER and DEEPER relaxed.