Use this anxiety relief relaxation to prepare for challenges such as a test, interview, meeting, or public speaking. Maintain focus and feel calm so you can do your best under pressure.
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In a hurry? Listen to the quick 5-minute version here.
Relaxation to Prepare for Challenges Script
You can do this relaxation technique anywhere. Begin with calm breathing. Focus only on your breathing for the next few moments. Breathe slowly in…pause…and breathe slowly out.
Inhale. Pause. And now exhale.
Breathe in again. Pause, and breathe out.
Breathe in. Hold. Breathe out.
In…pause…breathe out.
Notice how your body feels
Keep breathing as you allow your body to relax a little. Notice the places where tension tends to show up. Your shoulders. Neck. Jaw. Hands. Do you notice any tension there? Are there any other areas where your body feels tense?
Allow these areas to release the tension and take on a normal, relaxed position. Start with your shoulders. Raise your shoulders up toward your ears. Then lower your shoulders so they are down in a relaxed position, and slightly back. Allow the muscles of your shoulders to become loose and relaxed.
Concentrate on your neck and jaw
Now focus on your neck. Look up, and feel a gentle stretch in the front of your neck. Return to a neutral position. Continue to breathe slow, calm breaths. Now look down, bringing your chin toward your chest. Pause here for a moment. Allow just the weight of your head to gently stretch the back of your neck. No pressure…no tension. Just a very gentle stretch as you allow the weight of your head to lean forward, pulled only by gravity. Keep breathing. Return to a neutral position. And make sure your neck and shoulders are upright, in a good, healthy posture while still being relaxed. Muscles loose.
Focus now on your jaw. Relax your jaw, letting your mouth be loose and relaxed, with your teeth slightly apart. Let all tension leave the muscles of your jaw…letting your jaw and the sides of your face relax. Keep this area relaxed and soft. Keep breathing nice, calm breaths.
Focus on your hands
Now concentrate on your hands. Gently rub your hands together, allowing the friction of your palms to slightly warm your hands. Wiggle your fingers, and notice any tension leaving your hands. You can gently shake your hands if you want to…as if you are shaking off any tension there. Gently open and close your hands a few times. Now open your hands and spread your fingers wide into a gentle stretch. Then close your hands into fists. Hold your hands closed, and squeeze. Now tense the muscles of your hands and arms as you hold this position for a moment longer. Then take a deep breath, and relax your hands as you breathe out.
Allow your hands to be limp and loose, letting all the tension go. Repeat one more time, closing your hands into fists. Now hold tightly. Keep breathing as you hold this tension. Then take one more deep breath and release as you exhale. Shake your hands again to fully release any remaining tension. Your hands may feel slightly tingly as you shake them out. This feeling will dissipate nicely, leaving a good, relaxed feeling. Finally, let your hands be limp and loose and relaxed now.
Continue to breathe slowly…calmly…and if you notice any areas of tension in your body, let that tension go now. With every breath out, release any remaining tension….becoming more relaxed.
The relaxation script continues in the video below.
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