Relaxation Techniques (part 2)

Copyright 2005 Wendy Owen

In part one we examined a breathing exercise and an autogenic
relaxation technique.

Part two includes a progressive muscle relaxation exercise and
An NLP exercise.

Just select which one's work for you. It's not necessary to do
them all (although you can if you have the time!)

Progressive Muscle Relaxation Technique

This one is great for the "doers" among us

This exercise may be done anywhere, sitting or lying down. It
can be done as a complete exercise or split into smaller parts
if time is a problem. For example just do the neck and shoulder
muscles for a quick stress release.

Take a couple of slow deep breaths and let your eyes close. As
you breathe in hold your breath for five seconds, notice the
tension in your lungs. Now exhale and feel the relaxation
response. Notice the difference between the tension and
relaxation.

Now clench your left fist, clench it tighter and tighter until
it feels uncomfortable. Now let go and feel the relaxation
response. Feel the difference between the tension and
relaxation. Repeat the exercise with the left fist again.

Work your way down the whole body clenching and relaxing each
area twice. Proceed as follows:

Right fist

Both fists together

Left bicep

Right bicep

Scalp (pull ears back)

Frown to tense forehead

Shut eyes tightly

Clench jaw

Purse lips tightly

Head forward as far as it will go

Head back (gently!)

Shrug shoulders

Tighten stomach

Arch back (carefully!)

Tense thighs

Curl toes downwards to tighten calf muscles

Curl toes up to tense shins

Mentally check each body part to make sure they are all relaxed.
You should now be feeling nice and calm.

When you practice this exercise concentrate on the difference
between the tension and relaxation. After doing this for a while
this will allow you to be aware of tension in your body and
release it before it has time to do any damage

Arouse yourself gently and take the feeling of relaxation with
you.

Remember these will work best when they are practiced regularly.
Find the one that works best for you and do it as often as
possible. You should feel a lot calmer when faced with stressful
situations and your sleep should also improve.

 NLP Releasing Technique

Visualize the person, situation or event that is causing you
anxiety. Hold this picture clearly in your mind. Change the
picture to a black and white image. If there is sound, make it
quieter and quieter until there is no sound at all.

Gradually shrink the picture until it becomes a small dot and
disappears.

Picture a new situation, something that you wish to happen. Make
the picture as colorful and as bright as you can. Add sound and
music if you like. Put a white frame around the picture. Imagine
this situation is really happening. Hold the visualization for
as long as you like.

This is not easy to do at first but persevere! You are giving
your unconscious mind a clear message about what path you want
it to take.

You can use the second part of the exercise to create what you
want in your life. Practice it every day and you will be amazed
at what you will achieve.