relaxation tape

When making a relaxation tape, remember that your mind and body slow down during relaxation so you must speak very slowly and calmly. Repeating the instructions several times helps you to focus your mind during the exercise. Pause between each instruction - it is a good idea to take at least one long, deep breath between each sentence, with a longer pause between each individual instruction. In some places, for example where you have to repeat a series of procedures, you will have to leave enough of a pause for these on the tape.
You may not be able to focus on one part of your body immediately, and it is important to give yourself plenty of time. Don't put any modulation into your voice; it may sound boring to you as you record it, but you don't want any surprises or excitement during relaxation!
The tape of the exercise provided here, with pauses, should take 3040 minutes, but you can take longer if you wish.
Some people like music in the background, but this can be a distraction. You might start listening to the music instead of focusing on your body. There are tapes available featuring music designed for relaxation and, when you have practised the technique for a while, one of these may make an interesting change.