被动的肌肉放松脚本:

开始以两个或三个深呼吸…,让自己重新回到椅子上,床上,或者无论你现在碰巧…让自己完全舒适。让这仅仅是一个时间为自己,抛开所有的烦恼和忧虑…那一天,这一次只是为了你…让你身体的每个部分开始放松…从你的脚开始。想象一下你的脚现在放手和放松…放弃多余的张力在双脚上。想象一下它流失…和你的脚放松,想象放松向上移动到你的小腿。让小腿的肌肉放松,放松,放手…允许任何紧张你感觉在小腿就轻松快速地流尽…和你的小腿放松,让放松移动到你的大腿…让你的大腿的肌肉完全放松,消除和放松。你可能会开始感到腰部以下你的腿,你的脚越来越放松。你可能会注意到你的腿变得沉重,因为他们越来越放松。现在继续让关系搬到你的臀部…感觉过度紧张在你的臀部溶解和流动。,就可以让放松进入你的胃区…任何压力或不舒适的放开你的胃…让它马上走,成像深度放松的感觉蔓延周围你的胃…和继续允许移动到你的胸部放松。所有的肌肉在你的胸部可以放松放松,放手。 Each time you exhale, you might imagine breathing away any remaining tension in your chest until your chest feels completely relaxed … and you find it easy to enjoy the good feeling of relaxation as it deepens and develops throughout your chest, stomach area, and your legs. And shortly, you might allow relaxation to move to your shoulders … just letting deep sensations of calmness and relaxation spread all through the muscles of your shoulders … allowing your shoulders to drop … allowing them to feel completely relaxed. And you might now allow the relaxation in your shoulders to move down into your arms, spreading into your upper arms, down into your elbows and forearms, and finally all the way down to your wrists and hands … letting your arms relax … enjoying the good feeling of relaxation in your arms … putting aside your worries, any uncomfortable, unpleasant thoughts right now … letting yourself be totally in the present moment as you let yourself relax more and more. You can feel relaxation moving into your neck now. All the muscles in your neck just unwind, smooth out, and relax completely. Just imagine the muscles in your neck loosening up just like a knotted cord being unraveled. And soon, the relaxation can move into your chin and jaws … allowing your jaws to relax … letting your jaws loosen up, and as they are relaxing, you can imagine relaxation moving into the areas around your eyes. Any tension around your eyes can just dissipate and flow away as you allow your eyes to relax completely. Any eyestrain just dissolves now and your eyes can fully relax. And you let your forehead relax too … letting the muscles in the forehead smooth out and relax completely … noticing the weight of your head against whatever it’s resting on as you allow your entire head to relax completely. Just enjoying the good feeling of relaxation all over now … letting yourself drift deeper and deeper into quietness and peace … getting more in touch with that place inside of perfect stillness and serenity.