Depersonalization is the experience of feeling disconnected from your environment or body. This relaxation script will help to you to become calm, connected, and fully present.
The experience of depersonalization can sometimes be associated with feeling unreal, disconnected, outside of one’s body, or watching oneself from outside. This relaxation script will help you to become grounded so you can feel present and real.
Get ready to relax your body and your mind with this relaxation to deal with depersonalization script. Let’s begin to decrease feelings of depersonalization and help you feel normal again.
Settle into a comfortable position, and begin to turn your attention inward.
Notice how you are feeling right now…mentally…physically. Without trying to change anything, simply take note of how your body feels…and notice how you’re feeling mentally.
Mentally scan your body now, looking for areas of tension. Where is your body the most tense?
Notice now where your body is most relaxed. See that these areas of relaxation are slowly getting larger…with no effort from you…just observing…
Now turn your awareness to your breathing. Simply notice your breathing, without making any effort to change your breathing in any way.
Imagine breathing in relaxation…and breathing out tension.
Feel yourself becoming more relaxed with each breath.
Focus in on areas of tension in your body, and imagine directing your breath to these areas.
Feel the breath in drawing in relaxation…and as you exhale, imagine the tension draining away from each area of tension. Allow your breathing to relax your body.
Feel your body and mind becoming relaxed…calm…peaceful.
Deeply relaxed and calm.
(Pause)
Now that you are starting to feel more relaxed, you can focus on being grounded. With your eyes closed, focus on the sensation of your breathing. Feel the air moving into your body…notice how the air expands your chest and sides…now feel the air leaving your body…notice your chest and sides contracting. Feel each breath.
Nothing but this moment…this breath. Focus completely on your breath.
(Pause)
Now move your attention to the sensation of your clothing on your body. Notice how the clothing feels against your skin. Feel the slight movement of your clothing against your skin as you breathe.
(Pause)
Focus on the surface you are on. Feel where your body touches the surface beneath you. Is the surface hard or soft? What temperature is the place where you sit or lie? Concentrate your attention on the surface beneath you.
(Pause)
Concentrate now on the sounds around you. Listen. What can you hear?
(Pause)
Remaining relaxed, open your eyes and look around. Notice your surroundings. See the details around you.
(Pause)
Now close your eyes again, remembering what the room around you looks like. Remember the room you are in, remembering all the details of your surroundings…all of these details are still there, even though your eyes are closed and you cannot see them.
Just be here, right now, in this moment. Calm and relaxed…nowhere you need to be but here…nothing you need to do besides relax…
(Pause)
You can relax even more deeply by tensing and then relaxing your muscles.
Raise your shoulders toward your ears. Feel the tension in the muscles of your shoulders. Let your shoulders relax now…dropping into a comfortable, loose position…
Close your mouth tightly, feeling the tension in your jaw. Release the tension and allow the jaw to relax now. Allow your jaw to drop slightly, letting the muscles of your face and jaw become loose and relaxed.
Tighten the muscles of your legs. Feel the tension from your hips, to your knees, to your ankles, to your toes. Release the tension in your legs, letting your legs relax now. Wiggle your toes once or twice and feel your feet and legs relaxing even more.
Tense the muscles of your arms and hands, and close your hands into fists. Feel the tension from your shoulders, to your elbows, to your wrists, to your hands. Now let this tension go, and allow the muscles of the hands and arms to relax now.
Take a deep breath in, feeling the tension in your chest and stomach as you hold that breath…now allow your chest and stomach to relax as the breath escapes slowly.
Allow the muscles of your back to relax…from your neck…to your upper back…middle back…lower back…feeling your whole body relaxing.
Notice any areas of tension in your body, and relax those areas now.
Your body will continue to relax…deeper and deeper…loose…heavy…relaxed.
(Pause)
Notice how your body feels. You are fully connected with your body. Completely present mentally inside yourself. Totally in the here and now.
Completely comfortable, real, present.
(Pause)
You can become connected with your life, with people around you, and with yourself by being fully present in each moment.
Over the last few moments as you have concentrated on your surroundings and on your physical sensations, you have been fully present in this moment, relaxing. You can complete other activities in this same meditative way.
The next time you do an activity, think about what you are doing. Notice where you are, what is around you, and what you are doing physically and mentally.
Listen attentively to people you converse with.
Pay attention to the food you eat, and be aware of the actions of eating.
If, by chance, you experience depersonalization or feel disconnected in any way, know that the feeling will pass. Without any effort from you, you will soon feel re-connected with yourself, your life, and other people.
All you need to do is relax, make yourself comfortable, and distract yourself while you wait for the feelings of depersonalization to pass.
You can distract yourself with anything that requires concentration. You may choose to play a short video game, play an instrument, balance playing cards to build a structure…any simple but challenging activity that requires your concentration will help to get your mind off of the depersonalization and get you feeling connected again.
To reduce feelings of depersonalization, you can become grounded and fully present with the following exercise.
Close your eyes for a few seconds, and do three slow breaths, focusing on each breath.
Breathe in…out…
In…out…
In…out…
As you continue to breathe slowly, open your eyes. Interlock your fingers, turn your palms outward, and stretch your arms straight out in front of you. Feel the stretch all the way from your hands to your shoulders. Lower your arms to your sides, and relax your shoulders, feeling your shoulders drop slightly.
These actions of slow breathing and a quick stretch allow you to feel grounded, fully present, and calm.
You have completed this relaxation for depersonalization exercise. I will now count to five. With each number you can become more alert, more energetic, more connected with yourself and everything around you.
One…becoming more alert…
Two…more energetic…awake…
Three…feeling good…connected…real…
Four…almost completely awake and alert now…
Five…calm, relaxed, and filled with energy.
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