Introduction

The Tension Observation induction is a rather blatant variation of a Progressive Muscle Relaxation. It also includes elements of body awareness (for example, noticing those places where we may carry tension without being aware of it) and acceptance of our present experience.

As such, it is an inherently therapeutic induction.

Transcript

If you go ahead and get yourself comfortable… as comfortable as you can… And just experience this however you experience it.

So, if you imagine that you are willing or able to become slightly less tense, just imagine what that might do to your eyelids. Some people’s eyes might close, gently. Others might kinda half-close, as they relax. Other people’s eyes might stay open. However you respond to that is perfectly fine.

And just become aware, as you breathe, of that tension in your body. Some people imagine that as they breathe out, they are letting some of that tension go. And you don’t have to make that happen. That may just happen automatically, by itself.

Now, what I’d like you to do – and this may sound slightly strange – I’d like you to intentionally locate a point of tension in your body… Just one tiny point. Maybe about the size of a 10p coin, or a Quarter.

Just find a spot of tension, maybe in your shoulders… maybe somewhere in your back. Maybe one of your legs… maybe your big toe. Just focus-in on one small spot of tension.

And, no doubt, this is a feeling that you know well.

So, notice whatever it is you notice about that tension… There’s no right or wrong way for your body to respond to this… You can simply experience what you experience…

But notice what that tension feels like. Is it moving? Is it still? Is it buzzing? Does it change? Can you maybe picture it a particular colour?

Become fully acquainted with that tension, that we often spend so long resisting… and fighting against.

I’d like you to almost – even if just temporarily – welcome that tension.

And now… I’d like you to find another spot of tension. And maybe imagine the two linking up…

Maybe now… you can become aware of another spot of tension… this tension that you carry so well.

And you can either allow those points of tensions to link-up, like they’re becoming a network in your body… or you can just allow the general feeling to spread… Not so it’s uncomfortable… but so it’s that old familiar tension you know well.

And when you’ve really got a handle on that… you can just allow it to fade back, reverting back down to one small spot of tension.

And as you breathe out… you can let the rest of that tension go… and focus in on that old spot of tension.

Now I’d like you to find another place in your body… it could be anywhere… where you feel a lack of tension… And I don’t know what that feels like for you… it’s often different for everyone. But just notice an area – again just the size of a small coin, to start with – an area where there’s a lack of tension…

And notice how big that is… notice if it’s still… is it variable… is it moving… buzzing… does it have a colour? Become fully acquainted with that lack of tension.

Now maybe allow that to slowly spread. You don’t have to make it happen… Maybe each time you breathe out… you become more aware of the lack of tension, or more familiar with that feeling… Maybe it can spread from that one spot… or maybe you can notice more than one spot of lack of tension and they begin to link up…

Allow that to increase… And become fully acquainted with that. Feel what you are feeling. Experience what you are experiencing.

And you may already know that people refer to this lack of tension by different names. Some people call it ease… some people call it comfort. I know some people who would call it relaxation. What you call it isn’t really relevant. The important thing is that you know this feeling… and you get to become more comfortable with it, and acquainted with it. And it begins to feel as natural to you as your own breathing.

And just allow that relaxation to continue spreading… in its own easy way… throughout your body…

[Proceed with deepener, therapeutic story/metaphor, or phenomena.]