Relaxation
Techniques
The benefits of relaxation techniques are as varied as the techniques
themselves. The adverse effects of stress on our health are well documented,
and the alleviation of those adverse effects by routine implementation
of relaxation techniques is also well documented. So what are you waiting
for? Chances are you haven't tried any or if you have you haven't made
them habitual. Remember what we said earlier, about habits? It takes 21
consecutive days to establish one. This is a test to see if you're paying
attention. You may not have found a relaxation technique that works for
you. Below are two examples. I encourage you to design your own, using
imagery and vocabulary that is pleasant and comfortable for you. You can
record them in your own voice, or have a friend record them. Use pleasant
background music if you like. When you find a relaxation script that works
you will know it. Your muscles will be loose and relaxed and your pulse
will be slower, which results in a decrease in blood pressure. Below are
some examples and a section to design your own.
The Mind/Body Wave
The following is a script designed to relax and release tension
in your body and/ or in your mind. It's very good to use if you have problems
drifting off to sleep. It is best done by recording it very slowly, in
a quiet monotone voice. Choose to pause at times that seem natural for
you. If you are having some one else record this for you, mark the pauses
for them. If there is a word that is uncomfortable for you; change it.
The image of jelly may not work for you, so you may, for example, want
to substitute the words silky satin or soft cotton. If you have fears about
waves and water, because you do not swim, then you may want to substitute
the word breeze for wave, and the word air for water. If you have particularly
tense shoulders or a stiff lower back, feel free to add extra lines to
the script to help you relax more and longer in this portion of the exercise.
Space is provided between each line for any rewrites you may wish to do.
Just as designer clothes fit best; designer scripts relax the most. Guided
visualization scripts do not work for everyone, as we all are not the same.
What's comfortable for me, i.e. feathers, may be very uncomfortable for
you.
Some lines in the script do not make sense, and are written that
way with the purpose of giving your conscious mind a rest. When something
doesn't make sense, your "train of thought" is interrupted; hence a brief
pause in your thinking process, which rests the conscious part of your
mind momentarily. Revise the following, so it is relaxing and comfortable
for you, and then record it.
Spreading Waves
Begin by spending as much time as you need,
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finding a position that is comfortable for you,
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whatever that may be.
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You may want to close your eyes. or leave them open.
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You may wish to look around. or focus on something in the
room.
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You may imagine seeing the soft yellow flame of a candle
waving before you.
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Take as much time as you would like to do this..
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T h a t ' s r i g h t ..
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As you relax, in a way that is right for you,
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feel your body resting against the surface that supports
you.
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Feel your weight fall, as you let go, and become light.
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feel your muscles blending with the surface that supports
you.
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Notice, as you breathe in, the temperature of the air.
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feeling it warmer, as you breathe out.
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Notice how slow. and easy. and deep. you are able to breathe
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as the awareness of your breath becomes relief. and warmth.
and coolness.
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As you are feeling the surface that supports you. and the
air that you breathe.
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listen to any sounds that may or may not be present,
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hearing what you see over hear from there.
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seeing what you see. and hearing what you hear. and feeling
what you feel.
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Slowly at a pace that is peaceful for you,
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begin now to feel a wave of comfort closely later,
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lapping at your toes and gradually moving up your foot.
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slowly toward your ankle.
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Let the wave move over and around and behind your foot,
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warming you to a temperature that is comfortable,
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as you inhale and exhale, allowing your breathing
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to become calmer and deeper in a way that is just right for
you.
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T h a t ` s R i g h t ..
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Let the wave feel like warm jelly as it moves up your leg,
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over and around the calf, warming and relaxing..
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moving over the knee and up the leg.
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surrounding the muscles in a moving blanket of warmth and
comfort.
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You can take as much time later from here as you now.
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and feel the wave moving over and around your toes and feet
and legs..
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Feel the wave of comfort, breathing with it, slowly. deeply..
evenly.
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Allow it to be natural and fluid.
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Breathe in pulling the wave up your body as it surrounds
your hips and your belly.
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Let it cover your seat and lower back and gently swirl around
and up,
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moving toward and covering your chest and shoulder blades,
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relaxing each rib in the front and each vertebrae in the
back,
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knowing where to go.. to quietly release the tension.
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Let it go under your arms, and feel your torso gently wrapped
in waves of comfort.
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Take a much time as you need, to feel the effects of the
warm wave.
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from where it's been.
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where it is.. and how it moves to relax and comfort..
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T h a t ` s R i g h t .
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Let the wave slide over your collar bone and shoulders, spreading
down your arm.
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Feel it move over and around your muscles.
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to the elbow and down over the forearm,
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swirling around your wrist, and over the palm of the hand.
gently stroking.
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moving to every finger, swirling around, gently tugging each
one separately.
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Feel the wave all over your arms.
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Let the wave gently move to your neck. spreading deep inside
the muscles.
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Let it move gently over your throat and under your chin,
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spreading to and around your ears, covering the front of
your face,
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relaxing all the facial muscles and your eyes. from the inside
out.
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Let it swirl over and around the back of your head.
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T h a t ` s R i g h t .
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Continue with the wave, moving it from here to near, and
over, later.
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Letting the wave go. wherever you would like, as you breath
it in and out,
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moving it in gentle swirls where it will flow the easiest
and relax the most.
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T h a t ` s R i g h t.
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