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