Relaxation Exercise


Sit or lie down comfortably – properly comfortably. Straighten your back; put your shoulders back to open your rib-cage.

Relax your shoulder muscles particularly. Relax your whole body, and empty your mind.

Close your eyes (obviously open them when you need to read the next stage).

Take ten deep, slow breaths. Breathe from the pit of your stomach and feel your lungs filling.

Focus on your breathing. Feel it getting deeper and slower. Feel yourself relaxing and any tension drifting away.

Relax your shoulders and neck again.

Visualize yourself being happy, succeeding, winning, being loved, laughing, feeling good.

Relax your forehead, your mouth and your eyes.

Allow a gentle smile to appear on your face as you feel a calmness enter your mind.

Then say (out loud ideally) the words below (a script for personal change) to yourself:

I am…
I am a good person.
I have integrity.
I do what is ethically right and good.
Whatever life puts before me will be a useful experience that will make me stronger, wiser, and more tolerant.
I am strong enough to understand and make allowances for other people’s weaknesses, and their behavior towards me. Other people’s behavior is about them, not me.
I focus on the joy of living my life and helping others where and when I can.
I am what I eat and drink, so I eat and drink good things.
I am what I watch and play and hear, so I watch and play and hear good positive things.
I take exercise which I enjoy. I walk when I don’t need to drive or take the bus or train.
I smile and laugh whenever I can – life is good – getting caught in the rain reminds me that it is good to be alive to feel it.
I forgive other people. Deep down everyone is a good person, just like me.
I am a compassionate and loving, caring person.
I am a good person.
I am.


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