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Relaxation
Technique
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Get rid of
unwanted stress and lead a happy and healthy life by
practicing this exercise twice a day, 15 minutes in the
morning before you start you daytime activity and 15 minutes
in the early evening or late afternoon, before you start
your evening activity. Do not practice this exercise before
going to bed as you may not be able to sleep. |
First of all find
a comfortable chair, preferably without armrests. Sit with your
legs slightly apart, and find the most comfortable position. Sit
with you back straight, do not slouch. Bring your hands lightly
together and rest them on your lap, palms facing up like you are
holding an imaginary ball. In this position you should be able to
relax all body muscles.
Now that you are
comfortable, take a deep breath and close your eyes. First let
your leg muscles go limp, followed by your arms. Breathe regularly
and try not to concentrate on anything except loosening your body
muscles.
The second step
is relaxing your face muscles starting from your forehead, slowly
moving down to the muscles around your eyes followed by the
muscles around your mouth. Move further down to relax your chin
and throat, the back of your neck and your shoulder muscles.
If your body is
completely at rest start relaxing your mind by picking up a one or
two syllable word, repeating it over and over in your mind. During
the first minutes or so, slowly open your eyes without focusing on
anything and close them again slowly. Repeat this step once more
after a further minute and continue repeating the "word"
with closed eyes for about 15 minutes.
Do not
concentrate too intensely; if your mind feels like wandering, so
be it until you slowly pick up your "word" again. The
wandering of your mind is part of the relaxation process, do not
fight it.
At the end of the
session slowly open up your eyes and you will notice how refreshed
you feel.
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