SelfhelpMagazine

by Julie Lusk, M.E d., NCC, RYT

Relaxation techniques (called Savasana in yoga), guided imagery, visualization and meditation are fundamental mind-body connection techniques to help people relax for their health and wellness. These mind-body relaxation techniques take a person deep unto themselves to a place of self-understanding, inner healing and spirit. They can help clients feel centered, experience harmony and connection with the environment, heal emotional and physical upsets, increase body awareness and enhance relaxation.

Since these relaxation techniques are so powerful, it is critical that they are done correctly. This article will teach you how to how to lead others and how to avoid dangerous mistakes. You’ll learn how to create the right atmosphere, use your voice, and select music so your clients will get the most from these mind-body techniques

Creating the Atmosphere

• Choose a warm, comfortable room. Close the door and shut the windows to block out noise. Dim the lights if possible or use a lamp or nightlights.
• Offer props to enhance comfort. Your clients and students can pl ace a bolster or firm pillow under the legs for back comfort when lying down, use an eye pillow, support the head and/or neck with a rolled-up towel, and have a blanket nearby if they get=2 0cold.
• Select music to fit the experience and the client population. Music is appropriate for deep relaxation, but not necessary, especially during a deep relaxation technique such as yoga nidra. If used, choose music without lyrics and with simple, flowing melodies. Remember to cue it up in advance and at a low volume.
• Speak in a calm, comforting, and steady manner. Let your voice flow and be somewhat monotonous. Do not whisper. Invite participants to give you a hand signal if they can't hear you, and advise people with hearing difficulties to sit close to you.
• Pace yourself. Begin at a conversational pace and slow down as relaxation progresses. Take your time.
• Observe. Watch participants carefully and give them time to follow instructions and enjoy the experience. As they enter deep relaxation, you'll observe that the breath slows, muscles relax, wrinkles smooth, and the toes drop to the side.

Getting Started
Many methods are available for=2 0achieving deep relaxation, including0Aprogressive muscular relaxation, autogenic methods, using breathing exercises, and various combinations of these relaxation techniques. A reliable sequence is to start at the extremities and then move up through the=2 0chakras from one to seven.

Reverse the sequence for the return to waking consciousness. My books, Yoga Meditations: Timeless Mind-Body Practices and 30 Scripts for Relaxation, Imagery & Inner Healing, Vols. One & Two offer many more options to try.

Begin with an explanation of the type of experience you will lead. Remind your clients or students that it's normal for them to follow along for a while and then tune out and go into their own inner world; they usually tune back in later on. If they know this in advance, they won't feel as if they are "failing."

The cornerstone of all guided imagery and meditation lies in the ability to relax the body, clear the mind, and settle the emotions. Unfortunately, too many assume that taking the time for relaxation and centering is optional or a waste of time and omit it. Instead they go right to the technique and then wonder why they are so distracted.

Guided imagery, sometimes called visualization, is healing to the mind, body, emotions and spirit. Everybody is different and will experience guided imagery uniquely. These individual differences should be encouraged, honored and cherished.

Sometimes, people “see9 D vivid scenes, colors=2 0and images while others are receptive to their feelings and can sense the images. Being sensitive to sounds is another way to experience imagery. This is why a combination of sights, sounds, smells and feelings should be incorporated into=2 0all guided imagery exercises. With practice, it is quite possible to expand the range of personal awareness to include more senses.

Language for the Experience

• Use passive, non-directive language such as "Permit yourself to focus on...," "Allow relaxation to..., "Pretend...," or "Let yourself remember a time when..."
• Speak to the individual ("Allow your facial muscles to relax") rather than the group ("Let's relax the muscles in our faces").
• Imperative verbs encourage resistance. Therefore, use mostly gerunds ("ing" words), e.g., "feeling the muscles relax" instead of "feel the muscles relax." Avoid wording like "concentrate," "think about," and "try to feel," as well as directive wording and words with negative connotations.

Handling Distractions
Prevent noise distractions in advance by closing doors and windows, etc. If distractions occur, try speaking louder, using shorter phrases and fewer pauses, or incorporating the sound s into the experience.

Occasionally participants fall asleep. Before you begin, suggest that those who have a tendency to fall asleep or are especially tired either sit during the experience or keep their eyes slightly open. If someone falls asleep and may be distracting others, raise your voice a bit. If that doesn't wake t he client or student, quietly walk over and whisper his or her name. Be sure to let the class know in advance that you may do this.

Going Deeper

• Suggesting a breath, especially an exhalation, will deepen the induction. Kinesthetic suggestions are the most powerful.
• Try arousing the student slightly before encouraging her to go deeper: "Wiggle your fingers and toes...and now return to stillness."
• Offer choices rather than being directive. Giving permission to go deeper if desired enhances the experience. "If you would like, you can go deeper at the count of three. One, let go...two, farther still...and three, even deeper." Practice and repetition also encourage a deepening of the experience.

Cautions

• Remember that it's your responsibility to stay alert throughout, rather than having the experience yourself. Keep your eyes open and remain attentive.
• Only use methods you've b een trained in or are familiar with.
• Give people ample permission to do only what feels safe and comfortable; tell them that if an image or direction seems threatening, they can change the image to something that feels right or they can stop,=2 0quietly stretch, and open their eyes.

Coming Back from Deep Relaxation
Always bring the experience to a close and help participants make the transition back to the present. Guide them to gradually bring their attention first to their mental awareness, then to the breath, next to the body, and finally to visualize and sense their surroundings, all the while remaining aware of that still, silent center.

After a few moments of silence, ask participants if they'd like to share their experience with the group. This works best within an atmosphere of trust. Be accepting and empathetic toward everyone, respecting their comments without judgment or criticism. Ask open-ended questions that relate to the theme of the exercise.

Deep relaxation is a crucial element for guided imagery and yoga nidra. It powe rfully integrates the body, mind, and spirit while allowing time for the benefits to soak in.

Deep relaxation can boost the immune system, alter blood pressure, and decrease pain. It's an entryway into the realm of inner silence and stillness, and a conduit=2 0into the ultimate yoga experience of union between the individual and the universal self.

* Adapted from Yoga Meditations: Timeless Mind-Body Practices by Julie Lusk

Resources and References for Relaxation Techniques, Guided Imagery, Visualization and Meditation

Achterberg, Dossey, Kolkmeier, Rituals of Healing: Using Imagery for Health and Wellness. New York, NY. Bantam Books

Chodron, Thubten, Guided Meditations on the Stages of the Path. Ithaca, NY. Snow Lion Pub., 2007

Durgananda, Swami (Sally Kempton)., The Heart of Meditation: Pathways to a Deeper Experience. S. Fallsburg, NY. SYDA

Keating, Thomas., Open Mind, Open Heart. New York, NY: Continuum Publishing Co. 1986, 1982.

Lusk, Julie, Yoga Meditations: Timeless Mind-Body Practices for Awakening; 30 Scripts for Relaxation, Imagery and Inner Healing, Vols. One and Two. 1992-20 05. Whole Person Associates

Lusk, Julie, Power Napper: Guided Relaxation and Mini-Meditations, 2009. Wholesome Resources Publishers

Lusk, Julie, Power of Presence CD, Wholesome Energizers CD, Wholesome Relaxation CD, Refreshing Journeys CD. 2003-2006. CardplusCD, Cincinnati, OH

Naparstek, Belleruth. Staying Well with Guided Imagery. New York, NY: Warner Books, 1994. HealthJourneys.com

Swami Satyananda Saraswati. Yoga Nidra. Yoga Publications Trust, Munger, Bihar, India. 1998

About the author:

Julie Lusk, M.Ed., NCC. is an internationally published author, recording artist and talented speaker. Julie has over 30 years of expertise in stress management, wellness, yoga, and guided imagery. Her publications include Yoga Meditations: Timeless Mind-Body Practices; Stress Solutions Now; Power of Presence CD

Web: http://WholesomeResources.com, Wholesome Resources, 5678 Willnean Dr., Milford, OH, 45150
Telephone: (513) 513-576-6662.

Check out Julie’s SelfhelpMagazine Blog on stress management, yoga and meditation at http://selfhelpmagazine.com/blogs/stress-management/