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Quick
Relaxation
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Loosen your
clothing and get comfortable.
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Tighten the
muscles in your toes. Hold for a count of 10. Relax and enjoy the
sensation of release from tension.
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Flex the
muscles in your feet. Hold for a count of 10. Relax.
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Move slowly
up through your body- legs, abdomen, back, neck, face- contracting
and relaxing muscles as you go.
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Breathe
deeply and slowly.
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Longer
Relaxation
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Get in a
comfortable position. Minimally tighten your right fist so that you
feel only the smallest amount of tension. Hold it at this level. Be
sure you continue to breathe... Now let go and relax... Observe the
difference in feelings between the right and left arm and
fist.
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Now
minimally tighten your left fist. Hold at this level so that you
just feel the tightening... Let go and relax. Let the relaxation
spread through the arms and the rest of the body.
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Now tighten
ever so slightly the following parts of your body.
(Each time tighten only to the point at which you can observe
tension, where you can observe tension, where you become conscious
of or can "feel" the tension. Hold the tensions at that
level, and be sure you tighten only the intended muscle while the
rest of the body stays quiet and relaxed. Be sure you continue to
breathe. Each time you let go, let those parts relax further and
further.)
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Tighten ever
so slightly your scalp... let go and relax... Let the face become
smooth and soft... Let the eyes sink into their sockets... Now
slightly tighten the throat and neck. Hold it... Let go and
relax.
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While
continuing to breathe, minimally tighten the triceps. Be sure the
neck eyes and tongue are relaxed... Let go.
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Raise your
shoulders to your ears minimally. Be sure the neck stays loose.
Observe how the shoulders feel different from the rest of the
body... Let go and relax. Feel the relaxation sinking through the
body... Minimally tighten the stomach. Keep breathing... Let go and
relax. Minimally tighten the buttocks... Let go and relax. Minimally
tighten the feet, calves, and thighs... Let go and relax. Let
yourself reach an even deeper level of relaxation, a calmness and
serenity.
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Now
minimally tense every muscle in your body so that you just feel the
minimum tension... jaws... eyes... shoulders... arms... chest...
back... legs... stomach... Be sure you keep breathing. Feel the
minimum tension in every part... Let your whole body relax. Feel a
wave of calmness as you stop tensing.
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Now, with
your eyes closed, take a deep breath and hold it. Note all the
minimum tensions... Exhale and feel the relaxation and calmness
developing... Note the feeling of heaviness.
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