Relaxation skills for stress relief.
I found relaxation to be helpful in managing my daily stress. The advantages of regular relaxation have given me improves sleep, overcome tiredness in the day, increase mental alertness, and physical functions, decreases anxiety and tension, and create a sense of calmness as the time passes.
I have been practicing this technique for a number of years.
Read the instructions, and familiarize yourself with it before doing the whole thing.
Be patient , and give yourself several practice sessions, before expecting the full benefits.
Practice three times a day 30 minutes per session, until you are familiar with it, then reducing the session to once a day as you feel better.
Preparation for relaxation
Follow these steps as a guide to prepare your mind, body, and environment.
1 - S it on a comfortable chair in your room with no interruptions.
2 – Take off your shoes and uncross your legs, resting your arms on the arms of the chair.
3 – With eyes close be aware of your body.. Notice how you are breathing and where the muscles tensions are.
Practice breathing and relax. It is very important you get the method right.
! – Relax and drop jaws and shoulders. Breathe slowly and deeply, in through your nose and out through your mouth. Expand your abdomen as you breathe in.
2 – Hold your breathe for 3-6 seconds, and slowly breathe out allowing your rib cage and stomach to relax, and empty your lungs completely.
3 – Do not be anxious in trying to get it right – with practice it will become much easier.
4 – Try to keep this slow deep rhythmic breathing all through the session.
5 – During your breathing exercise, be aware and remember the relax feeling of physical well-being and heaviness running through your body.
After practicing the above exercises, of proper breathing for a week or so, you are now ready to enjoy the full impact of serenity in combining them into one rhythmic process. Follow these guidelines:
Inhale as you carry out each step below, hold the breath and the position for 10 seconds, relax and exhale, move to the next step.
1 – Sit down on a comfortable chair, with body posture erect where possible.
2 – Start your breathing exercise.
3 - Now start to focus on your calf muscles and tense them.(hold for 10 seconds, then relax and exhale, and now move to the next one with the same approach .)
4 – Tense your thigh muscles, making your legs stiff.
5 – Tighten your buttocks.
6 – Tense your stomach and feel the stiffness
7 – Tense the muscles of your arms.
8 – Hunch your shoulers, and press your head back.
9 – Clench your jaws, frown and close your eyes as tight as you can.
10 – Tense all your muscles together.
11 – Now you relax your muscles completely for another 10 – 20 seconds. By now you would be in a very relax stage and you would feel stress that have been in your body is beginning to leave with every breath you exhale.
12 – Slowly closely your eyes now
13 – Continue to breath slow and deep, and begin to either imagine in your mind’s eyes a white rose or an object that you like, or is fond of. Try to see the object on a black background, and examine it as closely as possible, taking in the details of the object or rose. Concentrate your attention on it for about 30 seconds, but do not hold your breath during this time, but to continue breathing the same way as you have been doing so far.
14 – Visualize another object, or a place you like. Again take in the details, and you may want to use your five senses to further enrich your experiences. Feel the object or place, see, smell, hear, and taste. Stay there for about 30 seconds.
15 – To end your visualization session, give yourself instruction that, when you open your eyes, you will be perfectly relax and alert.
16 – Slowly open your eyes at the count of four.
Finally, repeat the above exercise 3 to 5 times a day, and after a few weeks it would gradually become second nature to you, and you would be able to use it even if you just have a few seconds. You can leave out a few master group, but always work from the feet upwards. For example you can do 1, 2, 4, 6, 10 and follow through with the rest of the movements. I have come to a stage now that I do not need to go through step 1 to 9, and I can just go into the visualization. It should also work for you one day too.
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