Practise the subsequent relaxation activities for at least 20 minutes a day in a warm, cozy and private room. Don’t be surprised if it takes several weeks to see a difference, but once you’ve mastered these techniques you’ll discover you will have the ability to confront stressful situations with less stress.
Head Sit in a seat with arms, shoulders and head supported. Clench fists, hold tension and relax. Repeat until hands feel relaxed. With mouth open, take a deep breath, hold it for five seconds and let the air out. Repeat six times. You’ll feel calmer and more relaxed.
Legs Extend both legs out, holding them in the air. Point toes away from yourself, holding the tension. Pull toes to point towards yourself and stressed muscles. Relax, letting legs flop onto the floor. Repeat until legs feel loose and relaxed. Belly Contract tummy muscles and take a deep breath and hold the tension. Relax, letting breath outside. Repeat five times. Arms Clench fists, hold tension and relax. Extend arms up (as if to touch the ceiling) and stressed muscles, reaching as high in the air as possible. Relax, letting arms drop to sides. Repeat until your arms feel quite free and relaxed. Shoulders Shrug shoulders so they touch your ears. Then have them drop and relax.’Replicate five times. Shove shoulders forward and inward to meet each other, making a “hump” in your back (shoving arms forwards). Shove shoulders backwards and inwards, arching your back. Hold the tension after which relax, falling back into the seat. Repeat five times.
Neck Move head to left, hold tension. Turn head to right and hold tension. Press head forward with your chin in your chest and stressed back of neck. Relax, enabling head to fall back onto seat. Repeat five times.
Head and face Lift eyebrows, anxious, and then frown and tense. Duplicate until scalp and forehead are relaxed. Close eyes really closely. Screw up eyes and hold tension. Relax, letting eyelids drop to shut eyes. Clench teeth, sense the tension after which relax, letting jaw drop somewhat. Screw mouth into a whistling contour or “O”, subsequently anxious lips as if to make an “E” sound. Relax mouth.
Concentrate on breathing deeply and often, letting breath outside when breathing in. Decide your favourite relaxing scene and fill your head with it (visualization). Let yourself sink, relaxed, into a seat. Stay like this for about 10 minutes – and let yourself love it.
Breathing
Suitable deep breathing is the key to all relaxation routines. Most people breathe wrong, using no more than one third of our lung capacity. It’s possible for you to examine this for yourself by standing in front of a mirror with no clothing on. Your abdomen should move when you breathe in, but most of us just use the top part of the torso. Make an effort to shift your shallow respiration to heavy, slow respiration. Besides enhancing the function of your lungs and the muscles of your abdomen, it’s going to relax your entire body.
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