Scripts for Preparation
The two scripts in this chapter provide brief and extended relaxation routines that can be used alone for stress relief, or as a warm-up to any guided imagery script.

• Quick Breath
  Take a full, deep breath to generate relaxation.
• Passive Progressive Relaxation
  Experience the benefits of total-body relaxation as you breathe deeply, improve circulation, and find comfort, relief, and rest.

Scripts for Calming
The soothing sensory images in this chapter create a sense of contentment and calm. Participants reduce stress as they nurture the body, mind, and spirit through comforting touch and peaceful visualization.

• The River
  Drift with the currents of a slow-moving river as your tension floats away.
• Candle Wax
  Imagine your tension oozing away like wax dripping from a burning candle.
• Melting Lake
  Relax into the warm waters of a lake as the spring thaw melts away the ice.
• Avalanche
  Listen to the silence of a snowy field where all is serene and quiet.
• Foot Massage
  Smooth away tension with a calming, nourishing touch.
• Sound
  Tune out stressful sounds. Tune in to silence and the peaceful melodies of nature.
• Bottle
  Remember pleasant, soothing scents as an antidote to stress.
• Attitude Change
  Move from agitation or anger to self-control and peace as you imagine all sides of an issue.

Scripts for Centering
The simple images in this chapter focus on the process of releasing tension or anxiety, and returning to a state of harmony and balance. Participants regain perspective through metaphors while they renew hope and faith that even in a changing world they can know their purpose and special place.

• Blanketed in Relaxation
  Peek away restrictive layers to emerge with freedom.
• Icicle
  Contemplate a simple change in nature and find clarity.
• Excess Baggage
  Escape mental and physical burdens in this transformation to relaxation.
• Balloon
  Let go of your tension as you release the air in an imaginary balloon.
• Martial Arts Stretch
  Relax and tune in to your center using upper body stretches adapted from the martial arts.
• Thunderstorm
  Focus on feelings of peace and new life in the aftermath of a thunderstorm.
• Change of Seasons
  Experience a strong sense of cosmic belonging and harmony with nature as you visualize seasonal changes in the landscape.

Scripts for Creativity
The playful images in this chapter offer opportunities to renew, release, and transform creative energies. Participants soar above limitations, break out of old patterns, and make bold changes as they unleash their creative potential.

• Eagle in the Sky
  Discover the freedom and weightlessness of soaring like an imaginary eagle.
• Leg Stretch
  Release tension and free up new energy with an easy sensory stretch routine.
• Heat
  Renew your spirit as you imagine burning firewood transforming solid matter to energy.
• Walk through the Forest
  Explore the limitless potential of your imagination when you enter an enchanted house in the forest.
• Design a Glass
  Unleash your creative imagination as you explore shape, color, words, texture, and taste.
• Picture
  Step into a relaxing scene and use it to create an imaginary ideal environment.
• Fantasy
  Explore subconscious fantasies and the potential consequences of living them out.

Scripts for Congruence
The affirming images in this chapter encourage self-awareness, self-acceptance, and harmony of inner and outer states of being. Participants explore vulnerabilities and strengths as they explore who they are, how they feel about themselves, how they present themselves to the world, and the quality of their relationships.

• Tree in Winter
  Enjoy personal harmony as you visualize ice melting from tree branches.
• Lapping Waves
  Realize self-acceptance and the power of letting go as you lie in a gently rocking boat.
• Facial Massage
  Dissipate the stress and tension held in your head and face with this simple massage.
• Beach Tides
  Affirm your patterns for handling crisis and making decisions in the ebb and flow of your life tides.
• Animal Identification
  Explore many dimensions of your personality as you identify with various animals.
• Gifts
  Envision perfect gifts to give and receive in this celebration of intimacy.
• Corridor of Time
  Rediscover life meaning as you explore connections to ancestors, your cultural heritage, and the future world.

Scripts for Clarity
The challenging images in this chapter generate mental and spiritual clarity--a heightened awareness of what is important and meaningful. Participants sift and sort, embracing and discarding, exploring options for creating an environment that reflects their identity and values.

• Awakening Lawn
  Rake away the debris from your mental lawn, leaving the landscape ready for growth and new life.
• Neck Stretch
  Refresh your mind and body with this stretch for the deskbound.
• Vacation Spot
  Relax completely on a mental holiday to a place free from distractions and responsibilities.
• Money
  Spend ten billion dollars to discover your priorities.
• Dream House
  Create an expansive imaginary home that is a true reflection of your identity and lifestyle.
• Tornado
  Sweep up the baggage of your life in a whirlwind of spiritual housecleaning.

Scripts for Coping
The empowering images in this chapter help participants develop alternative strategies for dealing with stress, tension, emotional pain, and illness.

• Fall Colors
  Imagine your feelings and attitudes changing as the leaves turn color in the fall.
• Resting Fish
  Regain mental buoyancy as you float effortlessly with the fish.
• Spinal Elongation
  Lie down and stretch your spine to release accumulated tension.
• Sanctuary
  Create a safe internal refuge where you can retreat to experience comfort, protection, and tranquility.
• Health
  Tap in to the healing power of your mind to alleviate physical discomfort or illness.
• Superpowers
  Activate imaginary magic powers to cope with feelings of helplessness and for making changes you never thought possible.
• Anger
  Explore the sources of anger in your life as you mentally "blow off steam" and seek advice from a caring consultant.

Scripts for Connectedness
The expansive images in this chapter stimulate reflection on our deep connections to other people, with nature, and with the wider world. Participants explore the physical, mental, and spiritual nourishment of relationships past, present, and future.

• Rubber Band
  Integrate your mind and body while letting go of tension in this quick stretch.
• Dew Off a Leaf
  Reconnect with creation as you observe the ripple effects of a dew drop falling in the lake.
• Satisfying Your Thirst
  Discover the whole person nourishing power of nature on a quiet stroll by a crystal stream.
• Music
  Get in touch with yourself--body, mind, spirit, and emotions--as you tune in to the music of life.
• Chain Reaction
  Discover how even the smallest actions can have powerful impacts on the people in your life.
• Intimacy
  Explore nonverbal, sensory connections to an intimate partner as you mentally affirm this special person.
• Raising a Child
  Discover hidden strengths as you visualize the rich dynamics of parent-child relationships at several stages of life

Sample Script

Foot Massage

Smooth away tension with a calming, nourishing touch.

Goal
To relieve stress.

Time
5 minutes

Special Considerations
This activity could be used as a playful warm-up for informal groups in a stress management or wellness program, but it is probably not appropriate for most work settings. People might prefer to do the foot massage alone, at home.

Warmup
After a stressful day spent on your feet, massaging the soles and tendons of the feet can be extremely relaxing. It may also be health-enhancing.

Oriental medicine identifies specific areas of the feet that are physiologically connected by energy pathways to each organ system of the body. Stimulating these points helps maintain the balance and healthy functioning of the associated body systems.

Before we begin this stress break, let’s prepare our feet.

Remove your shoes and walk around in stocking feet for a minute or two. This gives your feet a taste of freedom and improves the blood flow.

• Allow enough time for everyone to get moving before giving the next instructions.

Now move your toes left and right, up and down, stretching your feet in all directions.

• Again, allow time for all to comply.

Guided Stretch Script
Now that you’ve got the circulation going, it’s time to give some attention
to the muscles and tendons in your feet . . .
Sit down on the floor and begin slowly and gently rubbing these muscles and tendons . . .
working from the ankles toward the toes, massaging and loosening any tight places you find.

• Pause 30 seconds.

Be sure your other foot gets equal attention.

• Pause 30 seconds.

Now focus your attention on the soles of your feet . . .
Hold your foot with one hand . . .
and with the other, slap the sole of your foot in several places . . .
Run your fingers up and down the length of the sole . . .
very firmly, especially if you’re ticklish . . .
to increase capillary width . . . and improve your blood flow.

• Pause 15 seconds.

Now hold your other foot with the opposite hand . . .
and slap this sole in several places . . .
This jarring of the sole’s capillaries should help to avoid cramping.

• Pause 15 seconds.

Stop now and tune into your feet . . .
and the rest of your body . . . noticing any thoughts, feelings
and sensations you are experiencing . . .

• Pause 5 seconds.

Bring these observations with you as you return your attention to the group.

Group Processing Option
Think of other nurturing touches or movements that your feet may appreciate at this moment. Give them what they need