Progressive Relaxation: Driving Test For Teens

Behind every new driver lurks the driver stress, especially during the test. This meditation was created for some of my favorite teens to help with relaxation and passing that test. It starts with a progressive relaxation and ends with a visualization of taking the test. Practice using this a few weeks or months before your test and you'll be sure to stay relaxed during your test. Best of luck!

Transcript

You're welcome to close your eyes and I'll let you know when you can open them again at the end.

For now though,

I'd like you to find a quiet and comfortable place where you won't be disturbed for the next few minutes.

Make yourself as comfortable as possible.

Take a moment now to take your biggest,

Deepest breath of the day.

And now I'd like you to hold it and let it out very slowly.

Now take another breath and slowly let all the air out.

Good.

One more time now,

I'd like you to take one good,

Deep breath and hold it.

Slowly let it out and you can already begin to feel your body relax.

And you can let that warm feeling of relaxation drift down to your feet.

Let this warm,

Easy feeling flow upwards into your feet and you can let your ankles become loose and relaxed.

And from your ankles,

You can let this go up to all the muscles in your calves.

And now into your knees and into your thighs and legs,

Relaxing more and more into your hips and now into your abdomen.

With each breath of your exhale,

Let yourself become more and more relaxed.

Just let it go.

Let it all go more and more.

Let this feeling of relaxation flow up the muscles of your back and feel them relax now.

Let all the muscles in your back go loose and limp just like a rag doll.

And you can let this relaxation flow up into your shoulders now,

Letting go of all the weight of any heaviness.

Let it go up and over your shoulders and down into your chest.

When you exhale,

All the muscles just relax.

All the muscles relax deeper.

Now let this warm relaxation flow down your shoulders and into your elbows and down your elbows into your wrists and down your wrists and into your hands.

From there down into your fingertips.

Let it guide you deeper and deeper into a feeling of relaxation.

Let everything go more and more.

Let that wonderful feeling of relaxation flow up into your neck,

Going loose and limp.

Now let that feeling go up into your head and over your forehead.

Let all the muscles in your head relax.

Let your eyebrows relax and all the muscles in your eyes relax more and more relaxed.

You can feel the muscles in your eyes relax and the muscles in your cheeks and the muscles in your chin.

Let them relax more and more.

If you notice your teeth and jaw are clenched,

Let them relax now.

Let it go.

Let it all go more and more.

Become deeper and deeper relaxed.

I'm going to count from three to one and on each count,

Let your body relax more and more,

Going deeper and deeper and more relaxed.

Three,

Going deeper.

Two,

Deeper relaxed and deeper relaxed.

One,

So deeply relaxed,

So comfortable,

Just letting yourself go more and more.

Now I'm going to count down from five to one as you'll continue to just go deeper into relaxation.

Five,

Relaxation is starting to double.

Four,

Very comfortable and relaxed.

Three,

Relaxation doubling more and more.

Two,

Almost double in your entire body.

One,

Relaxation has doubled in your entire body.

Every nerve,

Every muscle,

Every tissue relaxed deeper and deeper.

I'm going to count down from five to one again.

On each count,

You relax further and further until you've tripled your relaxation.

Five,

Relaxation is starting to triple in your body.

Four,

Relaxation tripling more and more.

Three,

Very comfortable,

Very relaxed.

Two,

Relaxation almost tripled in your body.

One,

Relaxation has now tripled in your body.

Every muscle,

Every fiber,

Every tissue has tripled in its relaxation.

Just really letting go,

Relaxing more and more.

Your body feels perfectly comfortable.

Your entire body is relaxed.

Letting this relaxation cover your body,

Just letting go.

Letting yourself go more and more.

You'll be aware of your surroundings and you may hear sounds in the background.

Those sounds will not disturb you in any way and they will make you more and more relaxed.

The only sound you need to pay attention to is the sound of my voice and that sound will help you to just relax more and more.

So visualize or sense or feel a beautiful light coming in through the top of your head,

Coming in through your body,

Beginning at the top of your head and spreading down.

A beautiful,

Peaceful healing light.

The light is a beautiful rainbow of colors coming down.

This light is coming from above and down your entire body,

Creating relaxation.

It creates calm in every part of your body.

These colors allow you to go even deeper into relaxation.

Allow yourself to go even deeper.

Visualize or feel the light beginning to slowly come down past your forehead and behind your eyes,

Smoothing out the muscles of your scalp,

Relaxing and smoothing your face and it flows into your jaw,

Relaxing the muscles in your mouth and you feel more and more peaceful.

And relaxed as this rainbow of light spreads down from your jaw to your neck,

Completely filling up your neck and spinal cord in this area.

A brilliant rainbow of light.

It smooths the lining of your throat and you continue to go deeper into relaxation.

You are calm,

More relaxed,

Getting rid of all worries as the light goes down your shoulders and down your arms,

Relaxing every muscle,

Every nerve and every fiber in your body.

As it reaches your hands and goes even deeper and you can feel it going into your upper chest,

Completely relaxing the upper back and the spinal cord.

The entire spinal cord,

Including your brain,

Is now glowing with light.

It flows into your chest,

Glowing beautifully,

Healing and fills your heart,

Releasing the beautiful energy which is stored in your heart.

It's pumping the light throughout your body and you can feel so peaceful,

So deeply relaxed,

So calm,

So serene.

Continue to focus on my voice and you'll continue to feel more deeply relaxed.

The light is now flowing into your stomach,

Filling up your hips,

This beautiful healing light,

Deepening and relaxing,

Getting rid of all worry or stress,

Bringing you deeper and deeper into relaxation.

Now the light is reaching all the way down to your feet and your toes so your entire body is filled with the light and you feel so peaceful now,

So tranquil,

So serene and deeper and a deeper state of relaxation.

This light fills you so much that it covers the outside of your body as well as the light protects you.

No harm can come through this light and the light calms your outer body,

Making you feel very peaceful,

Very calm.

In a few moments,

I'm going to count backwards from 10 to 1.

With each number back,

Let yourself go even deeper,

So deep that you let yourself go into a state of relaxation,

So deep that by the time I reach 1,

Your mind becomes expansive,

Able to remember every experience.

I'm going to count now.

10,

9,

8,

Going deeper and deeper with each number back,

7,

6,

5,

Deeper and deeper,

4,

3,

Very,

Very deep,

So peaceful,

So calm,

So relaxed,

2,

Nearly there now,

1,

Now you are in a deeply relaxed state,

Very much at peace in a beautiful state of peace and relaxation,

Able to imagine or visualize a sense of yourself walking down a beautiful staircase,

Feeling the steps under your feet,

The banister a-reeling under your hand.

You're walking down,

Down into the deepest recesses of your mind.

This is a place where there is no time and a place of connection and of oneness,

A place of wisdom and you'll remember everything,

Walking down deeper,

Deeper with each step increasing your level of relaxation even more.

Now you've arrived at the center to take your driving test and you take a deep calm breath.

You feel awake,

Clear headed and ready to begin.

As you enter the place where you'll be taking this test,

You feel your nervous energy slip away in calm energy,

Covers your entire body.

Your driving instructor calls your name to begin.

As the driving test begins,

You center yourself and know that you have all the skills you need to complete this test with success.

Your driving instructor is calm.

As you begin the test,

You buckle your seatbelt and you feel secure and safe.

You listen to the instructor and calmly follow the instructions without hesitation.

As you begin to drive,

You feel more and more at ease and comfortable behind the wheel.

You calmly look around using your rear view mirrors and turning the blinkers on when you need.

You've prepared for the parts of the test that can be challenging.

You use the challenging moments to center yourself and take a deep breath.

As the instructor asks you to parallel park,

You take a deep breath in through your nose and out through your mouth,

You remind yourself that you know how to do this maneuver and that your body and mind are capable and calm.

You slowly pull your car forward and then gently turn the wheel and glide backwards into the spot.

The car and you move as one as you feel confident and calm.

As you continue on your driving test,

You scan the horizon and see the beautiful scenery outside of the car.

Again,

Your body remains calm and centered.

You continue with the test knowing that you've completed the most challenging parts.

You remind yourself that very soon you'll be driving independently throughout your life.

Your mind imagines all the beautiful places you'll visit.

As you stay with the driving instructor and finish up the test,

You feel confident that you've passed the test.

Finally,

At the end of the driving test,

Your instructor tells you that you have indeed passed the test.

You feel a warm wave of joy wash over your entire body.

You smile to yourself and take another deep,

Calm breath.

In a moment,

I'm going to count from one to ten and you'll feel very refreshed and rejuvenated.

Any time you need to prepare for this test or anything that causes stress,

This will always be available to you.

Now follow me up as we go and you'll be wide awake at the count of ten.

One,

Hearing my voice.

Two,

Focus on your body.

Three,

Moving your body slowly.

Four,

Wiggle your hands and toes.

Five,

Coming up very nicely now.

Six,

Feeling more movement in your body.

Seven,

Slowly moving.

Eight,

Coming into the room.

Nine,

Energized.

Ten,

Slowly opening your eyes and feeling great in control of your body and mind and ready to take your test.

Good luck and have a wonderful rest of your day.

Bye.

Reviews

I’m not a teen but I have to take the driving exam in foreign country in to be able to drive again… I listened to this and found it really helpful. I’m writing this right before my exam. Thank you !

This was INCREDIBLE. so helpful.