|
TARGETED RELAXATION TECHNIQUES
Try these relaxation techniques that target specific parts of the body:
The Five Finger Exercise
-In a relaxing chair, sit back and take a few deep breaths.
-Next, establish an easy, regular breathing pattern.
-Take in a deep breath and as you exhale, touch your index finger to your thumb. Imagine a time when your body felt a healthy tired, like how you felt after a good tennis match, or just stepping out of a hot tub or sauna....
-Now, take
another good deep breath, and as you exhale, touch middle finger to
your thumb.
-Next, take another deep breath, and as you exhale, touch your ring finger to your thumb and imagine a time when you performed especially well, when you aced something that was important to you. Take that feeling of accomplishment in now and feel it as fully now as you did then...
-Lastly, take one more very deep breath in and as you exhale, touch your little finger to your thumb and as you do, imagine seeing the most beautiful place you have ever experienced...or imagine how you would feel being there now...Take a moment to fully absorb the fullness of what you feel being there.... and when you're entirely ready, and bringing with you all of these same feelings for the rest of your day, come back...
Practice Progressive Relaxation
In the early 1920s, Edmund Jacobson developed Progressive Relaxation. Jacobson was one of the first to measure the electrical activity of the muscles. He believed that anxiety showed itself through tension in the muscles, and he believed that if we could reduce the muscular response, then we would also reduce the amount of stress in our bodies, as well.
This is a relatively straightforward relaxation technique and is widely used today. It requires very little imagination or even willpower. Practicing this technique will quiet a racing mind or heart and will help you to focus better and concentrate better.
This technique teaches the difference between tension and relaxation as many have come to associate the tension of every day life to be entirely normal. Many have forgotten what it is to truly relax.
This relaxation approach involves tightening and then relaxing various muscle groups throughout the body, a little bit at a time. One group of muscles is worked on and then, slowly, the next.
It does work best when you can coordinate inhalation of breath with the tightening of the muscle phase and then controlled exhalation with the relaxation phase.
For example:
-Tighten your left fist, slowly, inhaling as you do. -Hold the tension now, about 5 seconds, continuing to inhale and focus on the feelings of tension. -Really focus on what the tension feels like. -Feel the burn, the lightness, the tightness and the restriction. -Label how the tension feels in your mind. -Now just let go, slowly, and relax, exhaling all of the stale tension and air. -Notice any of the relaxation sensations, label those. -Slowly exhale as you name those sensations of relaxation, utter relaxation. Whatever terms you can think of to label the feeling, and then relax, slowly, exhaling as you do.
Repeat the same technique for the right fist.
As you feel the change and are totally relaxed, move on to the next muscle group.
Go with about 15- 30 seconds per contraction/relaxation cycle.
If relaxation imagery appeals to you during this technique, go ahead and imagine what you can to the feelings of both tension and to extreme relaxation.
It is important to compare and contrast the differences you feel from tension to relaxation.
Try doing one entire side of your body and then the other.
Calming the Racing Mind
Some people feel that they can relax their muscles very well, but that their minds continue to just race on.
Here are some good techniques to use if your mind races:
Relax your body completely. Take in 4 deep breaths, repeating 4 to yourself as you exhale. Then take 3 deep breaths, repeating 3 when you exhale. Now take 2 deep breaths, repeating 2 when you exhale. Finally, take 1 deep breath, repeating 1 as you exhale.
At the same time, focus your mind on a pleasant image. Imagine that you are a passive observer of something very relaxing where there is repetitive motion.
Example: relaxing on the beach, watching the waves go back and forth or just lying in the grass and watching as the clouds move by overhead.
Finally, now you want to cause your mind to go completely blank. As you are focusing on this repetitive movement, begin to envision a blank form. Just like you are standing on the edge of an abyss where there is no form and all is void.
Focus on the void and remain there as you continue to relax deeper and deeper. Hold this as long as you can.
Instant De-Stressing Skill
When you practice repeat relaxation skills over time, you develop a very practical skill for both mind and body for de-stressing yourself on command.
Practice this quick relaxation procedure whenever you feel yourself becoming tense.
This procedure involves taking 5 long and slow breaths as you notice the tension and relax your body.
To begin, stretch out your arms and legs, fingers and toes, very slowly.
Take a slow and deliberate yawn.
First Breath. Take in a long and slow breath and count to six. Breathe deeply into your stomach, while holding your breath for a few seconds. Now let the air flow out slowly and as you do, relax.
Second Breath. As you inhale another long, slow breath, concentrate on the muscles in your scalp, forehead, eyes, mouth and face. Notice the tension being held there...now relax these areas as you exhale slowly, giving in to quite and relaxation.
Third Breath. Now take in a long, slow breath and concentrate on the muscles in your neck and shoulders. Release this tension in your muscles as you exhale slowly. Experience deep relaxation.
Fourth Breath. Take in a long, slow breath and concentrate on the tension in the muscles of your chest and abdomen. Relax these muscles as you exhale and experience the relaxation.
Fifth Breath. Take in your final long, slow breath and pay attention to the muscular tension left anywhere in your body. Hold that breath for a few seconds, and then as you exhale slowly feel that deep sense of total relaxation.
Fight off Tension with Deep Relaxation
The next time you want to turn on the TV to relax, try some Deep Relaxation!
By now you realize that relaxation is far more than just going on vacation or watching a good TV flick. While these activities can bring relaxation, true relaxation is much more: it slows down both the body and the mind.
Think of true relaxation as a type of ''Condensed Rest."
True relaxation has been proven to promote natural healing and it increases the rate of recuperations. Research also points to deep relaxation as a help with memory and learning.
Any time of the day or night, you can take 5 and try this simple "Mini-Relaxation Technique." You will minimize the amount of pressure or stress during any given day.
Take in three deep breaths. With each deep breath, imagine that you are inhaling feelings of calm and peace. With each exhale, breathe out feelings of pressure and stress. Take time during your day to stop and focus on a pleasant thought or image (like a baby playing in the sand.) Do this many times a day.
Allow your shoulders and jaw to completely relax. Do not focus on any stress. Close your eyes and feel any tension throughout your body. Picture this tension as water being held in a pitcher. Feel as the water begins to flow from the pitcher. You will begin to feel light and weightless. Stay in this for as long as you can.
Deep relaxation is the ability to instantly de-stress and to stay focused on the calm and serenity. This is a skill that can be developed and strengthened. It works best when practiced for about 20 minutes each day, although even a few minutes each day can help.
A Quieting Exercise for Mind and Body
Once you have learned to hold your relaxed state for a full fifteen to twenty minutes, you are ready to progress to an even higher level of relaxation.
Look for the following physiological/psychological signs of relaxation to know you are ready to reach a higher level:
> A feeling of heaviness in the muscles/you are unable to move. > A sensation of warmth coming from your hands or feet flowing towards the central core of your body. > A tingling vibration throughout your extremities. > A sense of detachment or void in thoughts as they flow through your stream of consciousness.
Higher Level of Relaxation Exercise
Take two, four-count, easy breaths, slowly.
As you inhale your first breath say to yourself, Leave my body out of this!
As you exhale your first breath, smile inwardly to yourself.
As you inhale your second breath choose two muscles groups (jaw and shoulders) and relax them as you exhale your second breath.
Repeat this as much as twenty to thirty times daily, each time you even begin to feel the least stress.
|