| In part one we examined a breathing
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| | Arch back (carefully!)
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| exercise and an autogenic relaxation
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| | Tense thighs
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| technique.
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| | Curl toes downwards to tighten calf
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| Part two includes a progressive muscle
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| | muscles
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| relaxation exercise and An NLP exercise.
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| | Curl toes up to tense shins
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| Just select which one's work for you.
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| | Mentally check each body part to make
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| It's not necessary to do them all
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| | sure they are all relaxed. You should now
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| (although you can if you have the time!)
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| | be feeling nice and calm.
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| Progressive Muscle Relaxation Technique
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| | When you practice this exercise
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| This one is great for the "doers" among
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| | concentrate on the difference between the
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| us
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| | tension and relaxation. After doing this
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| This exercise may be done anywhere,
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| | for a while this will allow you to be
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| sitting or lying down. It can be done as
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| | aware of tension in your body and release
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| a complete exercise or split into smaller
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| | it before it has time to do any damage
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| parts if time is a problem. For example
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| | Arouse yourself gently and take the
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| just do the neck and shoulder muscles for
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| | feeling of relaxation with you.
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| a quick stress release.
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| | Remember these will work best when they
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| Take a couple of slow deep breaths and
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| | are practiced regularly. Find the one
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| let your eyes close. As you breathe in
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| | that works best for you and do it as
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| hold your breath for five seconds, notice
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| | often as possible. You should feel a lot
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| the tension in your lungs. Now exhale and
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| | calmer when faced with stressful
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| feel the relaxation response. Notice the
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| | situations and your sleep should also
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| difference between the tension and
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| | improve.
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| relaxation.
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| | NLP Releasing Technique
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| Now clench your left fist, clench it
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| | Visualize the person, situation or event
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| tighter and tighter until it feels
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| | that is causing you anxiety. Hold this
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| uncomfortable. Now let go and feel the
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| | picture clearly in your mind. Change the
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| relaxation response. Feel the difference
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| | picture to a black and white image. If
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| between the tension and relaxation.
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| | there is sound, make it quieter and
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| Repeat the exercise with the left fist
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| | quieter until there is no sound at all.
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| again.
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| | Gradually shrink the picture until it
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| Work your way down the whole body
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| | becomes a small dot and disappears.
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| clenching and relaxing each area twice.
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| | Picture a new situation, something that
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| Proceed as follows:
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| | you wish to happen. Make the picture as
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| Right fist
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| | colorful and as bright as you can. Add
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| Both fists together
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| | sound and music if you like. Put a white
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| Left bicep
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| | frame around the picture. Imagine this
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| Right bicep
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| | situation is really happening. Hold the
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| Scalp (pull ears back)
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| | visualization for as long as you like.
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| Frown to tense forehead
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| | This is not easy to do at first but
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| Shut eyes tightly
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| | persevere! You are giving your
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| Clench jaw
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| | unconscious mind a clear message about
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| Purse lips tightly
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| | what path you want it to take.
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| Head forward as far as it will go
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| | You can use the second part of the
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| Head back (gently!)
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| | exercise to create what you want in your
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| Shrug shoulders
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| | life. Practice it every day and you will
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| Tighten stomach
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| | be amazed at what you will achieve.
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