Bespoke Relaxation is a unique service that allows a qualified occupational therapist to work in partnership with each individual to create a one of a kind relaxation script. Each script is designed with the individual's interests in mind and is written to support them in overcoming a particular difficulty and improve their health and well-being.


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A look back at my top 10 favourite Relaxation Memes from the last year - please feel free to look back and reblog your favourite ones as well!

I am looking forward to creating and sharing more Relaxation Memes for the new year to come.


I hope you have enjoyed them all!

Christmas Relaxation: Just the two of you

Begin by finding a comfortable position

Allow your body and mind to begin to relax, then close your eyes and imagine a place in your mind that you can visit anytime you want.

This is a festive place full of good will and Christmas cheer.


You find yourself sat in your ideal home with all your festive decorations up.

You are curled up on the sofa with your partner sat beside you, hugging you.

You are both quiet, watching the log fire in front of you. You see the lights from the fire dancing up the walls and casting shadows. You feel calm and relaxed as you watch the shadows come and go. You can hear the fire as it crackles and the logs burn underneath it, and you enjoy the smell as it drifts from the fireplace to where you are sitting safe and warm on the sofa. You can feel the heat of the flames on your face when you look at the fire and enjoy feeling your cheeks slightly flush with the warmth.

You can see your Christmas tree sitting in the corner of the room with all your decorations on. It is not a big grand Christmas tree, you have saved one of the smaller, weirdly shaped trees that no-one else wants – it has a bit more character than the others.

You walk over to the tree to take in all the decorations. As you run your hands over the branches to find each decoration you feel the pine needles gently prickly your fingers and watch as some of them come loose from the tree and fall to the floor. The first decoration you find is a green knitted Christmas tree. You feel it in your hands. It is soft and a little bobbly, a nice contrast to the sharp and smooth pine needles from the tree.

You keep following the tree round with your fingers, touching the tinsel and seeing how it shimmers and glitters in the light from the fire as you move it around. Next you find a small spiral shell, nearly hidden from sight by the bigger branches above it. When you look closer you can see there is red glitter on the shell, matching the colour of the tinsel on your tree.

You notice a traditional looking bauble that is smooth and cool to the touch. This has a date and picture that is special to you and your family and reminds you of other happy memories and events.

Higher up on the tree you see a milk chocolate Santa handing from one of the branches. You are curious as to why it is not melting with the heat of the fire. As you reach up and touch the ornament, you realise that it is not made of chocolate after all and is a china ornament like the others. You smile when you realise this and turn Santa on his branch so that he is facing your partner on the sofa.

Finally you look at the top of the tree. On the top you see a knitted fairy, surrounded by knitted baubles. As you look at these, you remember being given these by a family member that made them for you. You feel special and loved, having these lasting gifts you can put on your tree each year.

As you turn to look back at your partner on the sofa, you notice they have moved and are in the kitchen preparing food. As you walk to find them, you smell the aroma of a Christmas dinner coming from the kitchen. When you walk through the kitchen door, you notice a mixture of smells, turkey, stuffing, potatoes, broccoli, beans and many others.

You see each of the foods laid out in front of you in dishes, cooked and ready to eat. You carry these over to the table and light the candles. As you and your partner enjoy the tastes of a home cooked Christmas dinner and each others company. Notice the different sensations in your mouth. Not just the different tastes, but the different temperatures and textures as well. Like the warm outside of the roast potato and the piping hot, steamy inside; the soft yet crispy stuffing compared with the smooth green beans. You enjoy each and every sensation of the food you eat and feel happy and relaxed eating this amazing meal with your partner. Once you have finished your meal, you feel satisfied and maybe a little sleepy. You retire back to the sofa to snuggle together.

Now it is time to open presents. You take turns to give and receive gifts. You enjoy seeing the beautifully wrapped gifts, with ribbons, bows and shiny paper. Each gift is a different shape and size and wrapped in a new and different way. As you get your first gift, you enjoy feeling the present through the paper, trying to work out what might be inside. You shake it a little to see if you can hear anything. Then you slowly open one end of the gift, being careful not to destroy the beautiful exterior.

With the next gift you do the same, but this time you enjoy ripping open the paper. You enjoy the sound as the paper rips and as it crackles when you scrunch it up in a ball. You enjoy watching each others reactions and enjoyment as you open each gift to see what secrets are hidden inside.

As the last gift is unwrapped, you know the day is coming to an end. You open a box of chocolates and enjoy eating each small sweet one at a time as you curl up in front of the fire and once again enjoy watching the flames as they flicker and the shadows dance up the walls.


You feel happy and relaxed in your festive haven and know you can return any time you want. You remember why all the stress and worry that sometimes comes around Christmas is worth it for what you see in front of you now. You can stay and enjoy this scene for as long as you want and return to it anytime you need to help you feel calm and relaxed.

When you are ready, the picture around you slowly begins to fade. You start to become aware of your surroundings. Keep your eyes closed and breathe deeply for a few moments longer, remembering the feeling of relaxation and bringing that with you as you slowly stretch and open your eyes.

Christmas Relaxation: Pick your favourite fun and relaxing Christmas scene

 Begin by finding a comfortable position

Allow your body and mind to begin to relax, then close your eyes and imagine a place in your mind that you can visit anytime you want.

This is a festive place full of good will and Christmas cheer.


You find yourself sat in your home, decorated for Christmas with your family and friends there with you.

Imagine who you want to see. You partner? Maybe your children or your parents? How about grandparents and aunties and uncles; are any of them there too? You can choose whoever you want to share this festive scene with you. What about friends? Do any of them join you for the festivities at this place?

Who is sat next to you on the sofa? They turn to you and smile. Maybe they give you a hug and wish you merry Christmas.

Everyone is sat around laughing and joking with each other. Any fights or quarrels they have are long forgotten in the magical festivities of this special place.

What do you hear? Is there Christmas music playing in the background? Is it loud or quiet? Maybe you have the TV on in the background watching the festive shows or films that are on. Perhaps there is no music or TV at all and you just enjoy the sound of your loved ones voices and laughter as it spreads in the air around the room.

As you look around the room and take in the faces of everyone there with you, what else do you notice? Perhaps there is a Christmas tree in the corner, with lights twinkling and reflecting off the sparkly baubles and tinsel. Are there stockings or Christmas ornaments on the mantelpiece? Perhaps there are scenes of snow covered houses, snowmen and Father Christmas or even a nativity set, carefully laid out in a stable. As you look around the room, you feel more relaxed and at ease with each decoration you notice. Smiling to yourself as you feel a warm Christmassy feeling growing inside.

As you relax, you breathe deeply in through your nose, and out through your mouth. As you do you notice sweet smells drifting in the air around you. Maybe there is the smell of burning from a log fire in the room with you, or perhaps more subtle aromas of cooking from the kitchen? Maybe you can smell the Christmas dinner cooking in the oven, or the smell of mulled wine and mince pies. Think of your favourite Christmas smell and imagine you can smell it now as you breathe slowly in, and then out.

Perhaps the smells of the food coming from the kitchen are too good to resist and you take a cheeky nibble. Imagine the sensations of the food in your mouth as you savour the taste. Is it hot or cold? Crunchy or soft? Sweet or savoury? Do you just take one small bite or do you finish the whole thing? Perhaps you offer the food around to your friends and family as you all share the food and enjoy the tastes together.

Think about your favourite thing to do at Christmas? Is it eating exquisite food? Festive drinks? Spending time with family or friends? Giving or opening presents? Perhaps now you receive the present that you always wanted as a child and never got? Or maybe you enjoy doing something else? Whatever your favourite thing to do might be, imagine you are there now. Imagine the scene beginning to unfold in front of you. Imagine your favourite, sights, sounds, smells, feelings and tastes; experience each of them as you imagine your perfect Christmas scene.

Whilst you imagine this scene, you feel festive and relaxed. . You remember why all the stress and worry that sometimes comes around Christmas is worth it for what you see in front of you now. You can stay and enjoy this scene for as long as you want and return to it anytime you need to help you feel calm and relaxed.

When you are ready, the picture around you slowly begins to fade. You start to become aware of your surroundings. Keep your eyes closed and breathe deeply for a few moments longer, remembering the feeling of relaxation and bringing that with you as you slowly stretch and open your eyes.

Help your kids to get to sleep this Christmas Eve with a lavender hot bear while they wait for Santa to come down the chimney!

Help your kids to get to sleep this Christmas Eve with a lavender hot bear while they wait for Santa to come down the chimney!

Encourage Kindness with Christmas Wishes

Christmas is an excellent opportunity to encourage children to think about and be kind to others. After all, it is the season of goodwill.

One activity you can do with your children to encourage kindness is to make some Christmas wishes.


Start with themselves, expand this to someone else, and then to the world. You could ask the children to write them down on a piece of paper inside a stocking. Decorate the stocking and cut it out and then hang this up for Father Christmas to collect.



Ask them to think about:



1. a wish for themselves. This can be anything in their wildest dreams. Something that really gets their creativity flowing and generates a smile.



2. a wish for someone else. Perhaps a peer, a family member or someone who they have seen but do not know. Send them your positive thoughts.



3. a wish for the world.  Ask them to think about what they would like to change in our world. Simply by observing it and listening to what this is – we can give positive thoughts as a gift.



It is only a small gesture but it is the first steps to encourage your children to think about and be kind to others - and what better time than Christmas to do this!

Creating a safe space relaxation

It is helpful if you could consider some of the following questions that will help to build your bespoke relaxation script or sensory story.

Consider a place where your client feels calm, peaceful and safe.

It may be a place they’ve been to before, somewhere they have always dreamt about going to, maybe somewhere they’ve seen a picture of or maybe a place from their favourite story or film. This is their place – it can be made up of anything they would like. Be as creative as you like – people choose many difference places – clouds, space, meadows, woods, mountains, waterfalls, Hogwarts (from Harry Potter), the seven dwarves cottage (from Snow White), anywhere that feels like somewhere they can make a calming, safe, and peaceful place.

Where is this place?

 

Describe it in as much detail as possible…. What is there?

 

Is there anyone else there with you? Fictional characters or people you know. What do they look like?

 

What can you see? Close by? In the distance? When you look around? Up above you?

 

What sounds do you notice around you? Is it silent? What is the loudest sound? What is the quietest?

 

What smells do you notice?

 

What do you notice about where your body is? Skin sensations – the earth beneath you, the temperature, any movement of air, anything else you can touch.

 

Can you taste anything? What is this?

 

What do you do in this place?

 

How do you feel in this place?

 

You might choose to give the place a name, whether one word or a phrase that you can use to bring the image back, anything time you need to. What is the name?

 

 

 

I look forward to creating your bespoke relaxation script with you. If you have any questions or concerns prior to the initial consultation, please do not hesitate to get in touch via e-mail.

Last Chance!

Are you stuck with what to give your loved ones for Christmas?

How about giving them a Bespoke Relaxation. You can create their own personal safe space that they can visit anytime they want to relax. I am offering an exclusive 15% discount for my tumblr followers on any order.

It is your last chance to order a unique Bespoke Relaxation for your loved ones Christmas Present today!

I write each script from scratch for the individual so they are suitable for anyone aged 4-104! It can be based anywhere, in their favourite place, in a memory, in a fictional world or anywhere else you or they can think of.

I e-mail the written script and audio mp3 file so I can write the scripts for anyone anywhere in the world. If you would like to give a Bespoke Relaxation as a Christmas gift please e-mail me by 15th December to guarantee it will be finished in time.

Check out my website for more details and/or e-mail me with any questions.

www.BespokeRelaxation.com

BespokeRelaxation@gmail.com

How to Have a Stress Free Christmas for you and the Kids

In today’s world, children are increasingly showing signs of suffering from stress.  School tests, falling out with friends, arguments between parents, homework and being bullied all contribute.  Christmas can be particularly stressful.



Stress can affect sleep, make a child irritable, weepy, anxious and emotional, as well as cause headaches and muscle aches.



Consider introducing simple relaxation exercises into their routine with the suggestions below from Relax Kids. It’s a great way to spend quality time together, and you’ll be sowing seeds for the future: your child will learn how alleviate their own stress symptoms.  Try not to over-extend your child with activities – allow time for daydreaming and doodling.

Consider limiting TV and video games, which can stimulate rather than relax.  Plan at least one healthy meal a day, so that children don’t miss out on vital nutrients, while still enjoying Christmas treats.  Try to stick to family routines, 

where children can spend quality time decorating the tree, baking cakes or writing cards.  This helps them feel safe and secure.  Often when routines are broken, stress results.  Check your own stress levels and plan ahead, so you don’t run around doing everything last minute.  Laughter is a great way to beat stress, so find some joke books and play games that encourage plenty of family laughter.



Here’s a relaxation exercise for the whole family:



Beautiful Balloon – Close your eyes, be very still and imagine that you are holding a big balloon. It is very light. It feels very smooth. The balloon is in your favourite colour. Now hold the bottom of your balloon, and feel the balloon gently rising into the sky. Each time you breathe in and out, you gently glide further and further into the warm summer sky. The deeper your breath is, the further you can travel. Enjoy this feeling of weightlessness. Enjoy the feeling of being completely free. Your body feels weightless and free and your mind feels totally free. Repeat to yourself quietly, I am light, I am light.