PMR Template
Before we start take a moment to make yourself comfortable, feel the chair supporting you. You feel very comfortable and safe, and beginning to relax.
Now you are comfortable you will allow yourself to start to relax, you may want to close your eyes now to allow you to focus on the relaxation you are feeling. Focus on each breath in and each breath out, notice how your breathing becomes deeper and deeper. With each breathe you’ll feel more relaxed, allowing yourself to sink slowly into the chair, embracing the relaxation you are feeling. As you concentrate on your breathing you will start to notice the everyday noises around start to become irrelevant to you, even helping you to relax deeper and deeper. You are now starting to feel ever more relaxed than you have felt before.
As you concentrate on your breathing and feelings of relaxation know that this time is especially for you, no one wants anything from you and no one needs anything, this time is just for you, you are allowed this time to relax, you now feel even more deeply relaxed than you have ever felt.
As you are now comfortable and feeling relaxed I want you to find your special place. This will be somewhere either imagined or real, it is somewhere you feel safe, relaxed and calm, there are no other people around no one to interrupt your feeling of calm relaxation.
We will now concentrate on relaxing every muscle in your body, group by group. Starting at the very top of your head, you feel all the tiny muscles relaxing, spreading all around the top of your head working its way down to your forehead. Concentrate on all of those tiny muscles in your forehead, all of those lines that are normally there you can feel them disappearing, one by one they are melting away as you relax every muscle in your forehead. This feeling of calming relaxation spreads down to your eyes, making your eyelids so very heavy. The relaxation continues to flow down your face, over your cheeks and down to your jaw. All of the muscles around you jaw begin to relax, loosening your jaw. As your lower jaw relaxes it may want to drop down slightly as the muscles relax and let go, this is completely normal, just let your whole face relax. The warm feeling of relaxation, all the tension in the muscles of your face has now gone. You are more relaxed than you have ever been.
The relaxation is now going down your neck and flowing over your shoulders. All of the many muscles here are beginning to let go, starting at the top of your neck going down and smoothing gently over both of your shoulders in a warm, pleasant manner. Your shoulders may drop slightly as you let go of all the tension there, allowing you to feel ever more relaxed. As this feeling of relaxation is washing over you, you may see if, feel it, hear it or sense it. Embrace this feeling, focus on this relaxation, enjoying your happy place with feelings of warmth, happiness and complete relaxation. You are feeling even more relaxed than you have ever felt.
The relaxation is now travelling down both of your arms, down your biceps and triceps, into your forearms, across your palms and down each and every finger. You now feel even more relaxed than you have ever felt.
The calm, gentle and soothing relaxation is now travelling down your chest and across your whole back. All of the muscles in between your ribs, over your stomach and all across your back are so relaxed; your breathing is even deeper and calmer, letting you focus on the relaxation of every muscle. You are feeling even more relaxed than you have ever felt before.
The relaxation is working its way down your torso towards your legs. The calming and relaxing feeling is slowly moving down your thighs. Every muscle in your thighs lets go of all of all the tension, each and every muscle is completely relaxed. The relaxation flows down your calves and into your feet and down into each and every toe. You now feel even more relaxed than you have ever felt. Now every muscle in your body is completely relaxed, you have never felt so relaxed. Take a few moments to enjoy the full relaxation of every muscle in your body while in your happy place. Enjoy this time to yourself in total and complete relaxation.

As you listen to my voice now, you will notice it raising slightly in volume as you begin your journey back from your complete relaxation. Every time my voice gets louder you will feel yourself becoming more awake and more alert, you will begin to notice the sounds other than my voice, the sounds from inside the building and the outside noises as well. You can now feel the chair beneath you, still supporting you but your consciousness is returning. And now very slowly open your eyes and welcome back. Please take some time to make yourself comfortable again, and to feel completely awake.

How did you find this relaxation induction? Was it helpful? Did you feel relaxed? Do you feel refreshed now?