This relaxation technique is simple but may require practice to gain maximum benefit. Read the instructions through first
Time Required: 30 minutes
- Preparing to relax
Find a comfortable position in your chair or on a bed. If you are sitting on a chair make sure your feet are firmly on the ground. Feel the bed or chair support your back and legs. Relax your arms by your sides or on the arms of the chair.
- It is now time for you to relax. Forget what is going on around you. Do not think about what has happened today or in the past. If thoughts come into your head let them float away. Close your eyes.
First I want you to think about your breathing. Take a deep breath in. Let the breathe out and as you do feel the tension blowing away. Breathe deeply and evenly. (Breathing in long deep breath through your nose
. Then slowly out of your mouth). Be aware of your chest rising and falling. Breathe in the relaxation, breathe out the tension and stress. Breathe slowly, deeply, evenly. Start to feel the peace, the calm. You should start to feel yourself beginning to feel relaxed.
- Imagery that assists relaxation
Imagine you are somewhere peaceful, warm and comfortable, a sandy beach in the warm sun. Think about where you are. Think about the colors, the warm sand beneath you, the sun on your face and body. You feel safe in this place. You can feel the breeze as it gently passes you. You feel strong, healthy and good about yourself.
- Feeling muscle tension then relaxation
We will begin at your feet moving up the body.
You become aware of the weight of your body. Your back feels heavy and supported. Comfortable. Starting at your feet clench your toes and soles of your feet. Hold that
now relax your toes and feet.
Move up to the calves of your leg. Clench the muscles in the calves of your leg then hold. Now relax the muscles in the calves of your legs.
Feel the contrast between tension and relaxation.
- Moving relaxation up the body
Next, tense the muscles in your thighs. Tense those muscles
. Now relax your thigh muscles. We are gradually moving up your body. Now clench the muscles in your abdomin and back. Feel the tension of the muscles.Hold
Tense your muscles in your shoulders and upper arms. Hold
..relax. Now tense your lower arms and clench your fists
.now relax. Feel the tension washing out through your fingertips. Feel your head become lighter, more relaxed.
- Feeling the benefits of relaxation
Now lie for a few minutes. Feel your regular breathing, listen to the waves gently coming onto the warm, safe beach. Listen to the sounds of the ocean further and further away.
- Gradually start to come back and listen to the normal sounds around you. Slowly
slowly, when you feel ready, start to open your eyes. Open your eyes and stretch yourself out.
- Relaxation tips
Practice this relaxation technique once or twice daily if you can. It may take a few sessions to learn the relaxation technique properly but it will be worth it. You will notice the benefits gradually build and you start to feel calmer and less stressed.