Blog this time I will share some of the
"script" to reduce anxiety and stress. Based on the writing of Hanna
Rodriguez counselor, she has used the technique of positive visual imagery.
Often these are used positive imagery to guide clients through a delightful
experience with a view. Counselor Hanna Rodriguez used a more impressionistic
with questions that imply or suggest a particular sensation. With this, the client can use to interpret
their experience in any way that is meaningful for them. Besides that, client
breathing method is also important because it make the client focuses on
activities. This breathing technique involves 5 steps to get the best
breathing. The first step is to make sure people sit or lie down in a
comfortable condition. After that, the individual inhale for 4 seconds
(breathing through the nose). The third step, the individual must hold
breathing for 2 seconds and then release the breath within 6 seconds (if
possible through the nose). Before performing the fifth step, the individual
must pause before resuming training this breathing technique.
9 RELAXATION SCRIPT
1. "Before we get started, I'd like to invite each of you
to get comfortable. Feel free to move around the room, you may change the
direction you are facing if that would help you to feel comfortable. You may
choose to close your eyes, or keep them open and find a place in the room to
focus, or focus on your image card. We are about to begin. Any
questions?"
2. I invite you to begin by taking a deep breath, and close
your eyes. Imagine you are in the most beautiful place in the world.
3. As you continue to relax your body and take slow, deep
breaths, see the vivid colors all around you and just take a moment to
appreciate those colors. Do you see bright green grass, or tall trees? Do you
see beautiful pinks, yellows, blues in the bright flowers? Look up to the sky.
What colors do you see? Notice whether you see the sun or the moon. Is it a
bright, sunny day or a cool evening with a vibrant sunset? Take it all in as
you breathe.
4. Take a moment to notice what is going on in your mind.
Bring yourself back to the most beautiful place in the world. Notice what your
body is doing, whether you choose to sit or stand, or take a little stroll in
your mind. How does the ground feel underneath you? Maybe there is sand between
your toes, or you feel the coolness of the forest floor. Perhaps you are wading
into a pool of water. Take a moment to breathe.
5 How does the air around you feel? Notice any warm or cool
sensations, maybe the sun feels warm on your skin. Perhaps there's a gentle
breeze. What else do you feel.
6. What do you smell? Maybe you smell the saltiness of the
ocean or perhaps you are walking through a field full of sweet aroma of
flowers. Are you walking through the forest, musky, just after summer rain?
Notice the pleasant aromas and breathe it in.
7. Notice
the sounds! Do you hear the birds singing and calling? Maybe you hear the roar
of a waterfall in the distance. Do you hear the rustling of autumn leaves
blowing about in the wind? Perhaps you hear the silence of winter as the snow
crunches underfoot. What do you hear? Take a breath and soak it in.
8. As you breathe, notice your surroundings. Where did you
choose to bring yourself? In this last moment, experience the colors, the
sensations, notice the sky above you, the smells and sounds. Allow yourself to
take it in. Maybe the corners of your mouth turn slightly up in a smile as you
enjoy your relaxed state.
9. As you relax and breathe once more, think about this
question: What sensations will you bring back with you as you come back to the
present moment? You may begin to wiggle your fingers and toes as you calmly
open your eyes and return to the group.
References:
Calming Technique . (n.d.).
Retrieved from Centre Clinical Intervention :
http://www.cci.health.wa.gov.au/docs/ACF3C65.pdf
Rodriguez, H.
(2016, April 26). 10 Minute "Impressionistic" Relaxation Script
for Counselors . Retrieved from American Counseling Association:
http://www.counseling.org/news/blog/aca-blog/2016/04/26/10-minute-impressionistic-relaxation-script-for-counselors
By: Aqeelah Nur Ain Binti Ainuddin (49627)
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