Relaxation Techniques

There are many different forms of relaxation techniques including auto-hypnosis, progressive muscle relaxation, some forms of yoga, to mention a few. One that I have found helpful combines several aspects of these approaches.

• Start by seating yourself in a comfortable position in a quiet area. Loosen your clothing so that you do not feel constricted in any way.
• Close your eyes and squeeze them shut as tight as you can. Progressively move from one muscle group to another, teeth and jaw, neck, shoulders, arms, fists, chest, back, thighs, buttocks, calves, and feet.
• Tighten each in turn until your entire body is tight. Then relax one group at time, feeling the contrast between the tight experience and the relaxed experience. Notice the tingling or what ever sensation you have. Just notice it, don't do anything about it.
• As you relax each area, focus on your breathing. Breathe slowly and rhythmically until your entire body relaxes.
• Finally, imagine yourself in a location that you find especially relaxing, safe, and comfortable. For some people, it might be a secluded beach, for others a mountain lake. Each of us has our own place.
• Once you have the image in mind, make it as clear as you can, almost as though you are there. Let your thoughts go, don't try to capture them or block them; just let them go by like so many butterflies fluttering.
• Stay in your "place" for five or ten minutes and then slowly remind yourself to come back to present time or home.
• Gently open your eyes and gradually re-orient yourself. This approach takes about 15 to 20 minutes. You should feel refreshed when you are through.

Breathing

Deep breathing has long been known to have relaxing properties. All forms of yoga, athletic exercises, and meditation have a breathing component. Oxygen itself tends to revitalize; it both energizes and relaxes as we cleanse our system. Breathing exercises are simple. Sitting quietly, breathe in as deeply as you can through your nose and exhale through your mouth expelling all of the air. Repeat this three times. Then, focusing your attention on your breathing, breathe in slowly through your nose and exhale through your mouth. Breathe rhythmically. Repeat this ten times. You will notice the difference.

Physical Exercise

All form of exercise, aerobic exercise in particular, have relaxation qualities. Getting oxygen into your blood stream, releasing stored toxins in your body through sweat, and increasing the production of endorphins into your blood stream will have a calming effect on your entire system. That is one of the reasons so many people are participating in these forms of exercises.

4/22/98