Relaxation Self-Made Tapes for You...

I have had a few ask for these, so I thought I would offer them to everyone. We all need to relax sometimes. The first part, the induction is just script I found off the net. The second part is mostly from the book Homecoming by Bradshaw about finding our True Self. (non-DID word. Don't stress it. It just means that happy place before you were abused and neglected) Change the safe place to your own and any other information so it fits you. Leave the paragraph of affirmations. Those are from that book and they are what every single personality you have needs. You become the parent and replace your own. Only you can give yourself what you need now.

Induction - I add a song from my childhood before this so I have time to get settled, relaxed and ready to listen. I change it depending on my moods and what I am working on. You can alter all the text to make many tapes with different songs. During the tapes I see all of us in our safe place playing and doing what we enjoy. I often lye down and see the sun roof in my safe place and listen to Twinkle Twinkle Little Star. My little ones love it and we dance and play sometimes, other times we lay down and look at the stars. Then we go to the swing to talk.


Relax....
And gently allow your eyelids to close...
And just begin to allow yourself to relax...
Letting all your cares and worries go...
And at this moment in time...
Nothing matters...
As you switch off your thoughts...
And just allow this time for yourself...
So that you can unwind completely...
And as you begin to feel more and more relaxed...
Letting go of any worries or problems...
That may have been on your mind lately...
And there is no need to fight any unwanted negative thoughts...
As they will soon drift out of your mind again...
Just as easily as they came...
take a couple of deep breaths ...
Slowly filling your lungs with fresh air...
And as you exhale ...
relax more and more...
With every outbreath...
And as you gently slow your breathing down...
You begin to feel more and more relaxed...
More and more comfortable...
You will feel your whole body sinking into the couch/chair...
And you will notice how relaxed your whole body has become...
From the top of you head...
To the tips of your toes...
Your eyelids have become very heavy...
And may even twitch at this moment...
As you let go of any tension in your body...
And all the muscles in your jaw have become limp and relaxed...
As your jaw sinks down...
And your tongue rest gently on the bottom of your mouth...
And you are beginning to drift down deeper and deeper...
Feeling more and more relaxed with every word I speak...
And as this wave of relaxation spreads down your neck and shoulders...
And all the way down your arms to your fingertips...
You may feel a tingling sensation in your fingertips...
As your arms grow as heavy as lead...
And you soon become aware of a growing peaceful feeling inside...
A feeling of calmness and contentment...
As you feel every muscle in your chest and abdomen...
Become limp and relaxed...
And all the muscles in your back are relaxing...
Almost like a mental massage...
And all the way down your spine...
The muscles loosen and relax...
And as you drift down deeper and deeper relaxed...
You let this wave of relaxation spread all the way down your legs...
So that your legs become as heavy as lead...
And every muscle in your legs becomes limp and relaxed...
So that you are completely relaxed from the top of your head...
To the tips of your toes...
And as the outside world...
Fades more into the background...
As you begin your journey into your own inner world...
To that unique and special part of you...
That only you can go to...
You continue to let go...
Of any negative thoughts or feelings...
And any sounds around you...
Or in the distance...
Will fade into the background...
The only sound that will matter to you...
Will be the sound of my voice...
Which will continue to take you deeper and deeper...
Into a wonderful state of relaxation...
And you may soon find that your mind begins to wander...
And it doesn't matter where you drift...
Where you go...
My voice will travel with you at all times...
So that you will continue...
To respond to me on an unconscious level...
And in a few moments time...
You will hear me say the word...
Nowwww...
And when you hear me say the word...
Nowwww...
All the unnecessary nervous tension is going out of your body...
And your body...
Will continue to sink down...
Becoming more and more limp ...
More and more relaxed...
And comfortable too...
Just feel yourself sinking down into the couch/chair...
Your head sinking down into the pillow...
Becoming even more comfortable...
Feeling completely at peace...
And calm and contented...
As you continue to drift down...
Really enjoying this wonderful feeling of complete relaxation...
And there may be times when...
You will not be aware of your body...
You wont be aware of your body at all...
As you continue to go deeper and deeper relaxed...
Deeper and deeper relaxed...


And in a few moments time... You will hear me say the word... Nowwww... And when you hear me say the word... Nowwww... All the unnecessary nervous tension is going out of your body... And your body... Will continue to sink down... Becoming more and more limp ... More and more relaxed... And comfortable too...

2nd part
And Nowwwwww.....
If you are not already in our safe place, (I reach through the bubble and down to the ground and give them my hand) hold my hand, bend your knees and jump as high as you can. Babies can just float up. We will all float up to our safe place, through the bubble and inside. Sit by me in the swing. Swinging ....back and ....forth. Back.... and ....forth ....back and ....forth. Back.... and ....forth..

Now....... I want you to know that I am so glad you are here. I want you to know that I like you no matter what and I will never leave you. Your needs are okay with me and I will give you all the time you need to get your needs met. I want to take care of you and make you feel safe, loved and happy. It's okay for either of us to be mad at times. We can work out our problems. I will never hurt you. It's okay to feel scared when you do things your way and its okay to feel sad when things don't work out for you. You can be you and still count on me being there for you. I love and value you and will never leave you. I will be here for you to test your boundaries and find out your limits. It's okay for you to think for yourself. You can think about your feelings and have feelings about what you're thinking. I like your life energy. I like your curiosity about things. I'll set limits for you to help you find out who you are. I love you just the way you are. It's okay to be different and have your own views on things. It's okay to imagine things without being afraid they'll come true. it's always okay to cry if you feel like it. It's good for you to find out the consequences of your behavior. You can ask for what you want. You can ask questions when something confuses you. You are not responsible for anyone's actions but your own. You can be who you are and I will stand up for you and support you. It's okay to learn to do things your own way. It's okay to think about things and try them out before you make them your own. You can trust your own judgements and accept the consequences of your choices. You can do things your own way and it's okay to disagree. I love you just the way you are. You can trust your feelings. If you're afraid, tell me. It's okay to be afraid. We can talk about it. You can choose your own friends and dress the way you want. You deserve to have the things you want. I'm willing to be with you no matter what. I love you.


Nowwwwww..... It is very important that you understand that xxxxx - xxxx dad is dead and that xxxx- xxxxx mom is an old lady now and cannot hurt us. xxxx - xxxxx brother also cannot hurt us. Look on the wall of our safe place. I put a calendar there so you can see the date. xxx was born in xxx. It is now 2011! xxx years have passed!

xxxxx lives in her own home now and has a business and her own money. We do not need anyone or anything. Say goodbye to those that sexually abused us, hit us, tried to drown us, yelled at us and made us feel bad. Those that hurt us are no longer are in our life. xxxx will be your parent now and take care of you. It's time to let go of your hurt and give it back to xxxx now that she is a powerful and strong adult. You no longer need to protect her and hide the horrible things xxxxxx and xxxxx did to us. xxxx and xxxxx cannot hurt any of us ever again. No one hurts xxxxx now. She is so strong. She needs you to understand that you no longer need to feel fear or hide. No one is going to sexually abuse you, yell at you or hit you ever again. You can relax and come out of hiding. It is safe now. Do you understand? No one is going to hurt you again. If it feels like it is happening right now, you can make it stop. It happened in the past and is no longer happening. You can share that hurt with xxxx now. You no longer need to keep it to yourself and hide it from her. It's time you are free from those horrible feelings. Together we can move those horrible things to memories of the past where they belong.

And Nowwww..... You no longer have to fear that telling others about the abuse xxxxxx, xxxxxand xxxx did to you. No one will be hurt or die if you tell. Forget the threats xxxx, xxxxx and xxxx made. Those people and the threats are gone and no longer in your life. Telling is a very good thing! Telling will help everyone heal! There is no longer any reason to be afraid or ashamed! Feel free to tell anyone and everyone about what xxxx xxxx and xxxx did to you and your sister! You were born free. Be free! You will feel free when you tell. (sometimes play born free here, sometimes not)

I want you to enjoy this wonderful safe place I made for you. It's found beyond the rainbow, high above the clouds. Our house is inside of a big bubble that does allow people in that sexually abuse, beat or hurt children. It's a huge red brick play place with no dividing walls downstairs, but big windows everywhere. The inside has mats to wrestle on, speed bags, weights, a cafe with ONE huge table where we can eat and we can all talk. There are rainbows and fun things on the walls. There is a doll room, a toy room with sports equipment and every toy you could ever want, the middle is a high glass garden room with a swing set so everyone downstairs gets real sunlight all day. There are several porch swings around the building where we can sit and swing. There is a ball field in the backyard for all kinds of ball games and more swings and monkey bars, hop scotch, tether ball, tennis court. Again there are porch swings everywhere so any of us can sit and swing. There are enough bedrooms upstairs for everyone. You are safe here.

And now...
remember you are safe. If you feel like you are being abused, you have to understand you really are not. Those things happened in the past. Your abusers are gone. You don't have to live in fear anymore that someone will harm you. You don't have to listen and wait for xxxxx to come and hurt you again. You are safe now and I will be your parent and take care of you. Perhaps we have a helper here too that has helped take care of you. I would love to meet her. She needs love and care too.

And nowwww....
you can begin to experience some childhood memories.... Remember xxxxxx is a strong and powerful adult now that can handle all those horrible things you have worked to keep from her. It's your turn to be free of them. When you are ready you can share them with her and it will make you feel better. Know that xxxxxx loves you and will be here for you! Give those painful things to xxxxxxx and together we can turn them into memories and put them where they belong - in the past. It's time for you to be free and stop hurting.
Remember that I LOVE YOU!

And now...
Let's get to know each other better. I am xxxxx, the host, the one that has control of the body most of the time. I have grown quite a bit since those early days when xxx and xxx use to abuse us. I am xxxx years old now and have xxxx kids and xxx grandkids. xxx of those kids live in a house in xxxxxx with me and the oldest lives next door. I am about xxxx, and xxxxx. I am very xxxand xxx xxxx. I want to learn all about you and learn how to take care of you and make you happy and feel safe. You can write to me or talk to me any time or draw me a picture if you like. You can hold my hand anytime you like too.

And now.... Would you like to listen through my ears? Would you like to feel something with my hands? Sit here with me on the porch swing and concentrate. Move to me and I will move to you. Can you feel what it's like being inside of my body? What do you hear? What do you feel?
Can you tell me your name? How old are you? What do you look like? What do you like to do? Do you have a favorite toy? What can I do for you to make you feel safer?

Leave some air time. That horrible click off on the recorder scares us. Mine all have PSTD, like yours probably do.

Also here are some other things. Songs and meditations from Youtube

______________________________________________________________________

These top song grows on you and my littles LOVE it!
http://www.youtube.com/watch?v=E93dYbhqBwQ

http://www.youtube.com/watch?v=MiUqqWOX ... re=related

http://www.youtube.com/watch?v=fekLa216 ... re=related

http://www.youtube.com/watch?v=VbCBJ05g ... re=related

http://www.youtube.com/watch?v=RbCvmhcB ... re=related

http://www.youtube.com/watch?v=u0cBhdvX ... re=related

http://www.youtube.com/watch?v=kgSNKC8n ... re=related

http://www.youtube.com/watch?v=ZCCd0ePS ... re=related

You can use this website to read everything to you . I personally like the "English US - Heather" voice.

Thank you Tylas!

https://acapela-box.com/AcaBox/index.php

That's cool!

She needs to slow down a bit though. I see there are other voices but not in demo mode and there is a character limit in demo mode. I bet there are even speeds outside of demo mode!

Her Nows! Scared me instead of making me relax.

I just copies and pasted this. Listening now. Wonder how Heather will pronounce the xxxx's

Wow... so all these horrible long articles, we can just copy and past them in there and it will read it to us!!!! Yahoo!!

Thanks Lady!

There is an option right under the list of voices that says "SHOW ADVANCED SETTINGS" where you can slow it down! You can even make the voice more high pitched or low pitched to suit your needs. I found it really helpful to make the voice more child-like to speak to my Emily. It's part of the demo mode to play with those settings.

I think you're only allowed to put in 10,000 characters, but that's still a lot . Maybe if you took out the spaces it would get it all in there. I don't know, I just really liked the program hehe.

She pronounced that like "X X X X X X X X" and when you spelled "nowwwwww" she said "no" "W W W W W W W W" and I had to stop for a quick giggle haha.

And No wwwwwwwww

I will have to play with it.

Making several shorter ones is better for communication I found.

Trying to relax and just connect with alters, the longer ones work.


I like the idea of a child-like voice!