Basic Relaxation Techniques Create Better Health
Basic Relaxation Technique
When you first try this exercise, you may want to begin by lying
on the floor or on your bed. However, if you are tired, you may
find that you cannot stay awake and you won't be able to develop
the skill of conscious relaxation. This is a great exercise to
help you sleep better at night, but for purposes of developing
an awakened sense of relaxation, consider whether lying down
works for you or not. If you too easily drift off to sleep,
begin by sitting in a chair where you are comfortable and your
back is straight and your feet touch the floor.
Loosen any tight clothing, such as your shoes, collar, or belt.
Whether you begin by lying on the floor or not, you will
eventually graduate to sitting either in a chair or on the
floor. The purpose of this technique is to be able to mentally
call relaxation to your body anytime, anywhere regardless of
where you are or what physical position you find yourself. You
are going to scan your entire body, locating tension pockets and
relax each area, one area at a time, releasing tension
completely. Here's how:
Focus your attention on your breath until your breathing begins
to slow and deepen. Keep your mind focused on your breath. You
might also conjure some peaceful image as you do this exercise.
As you do so, you have already begun to relax.
You attention will first focus on your feet, beginning at the
toes. Starting with the toes, wiggle your toes, squeezing and
flexing, and then relax and release any tension. Next, rotate
the ankles, followed by flexing and pointing the feet. Then
relax and release. Move up to the calves and the long muscles of
the thighs with your attention, tensing and relaxing until you
can let the tension go; your feet will fall outward comfortably.
Next, move your attention to your abdomen, midriff and lower
back. This is another part of your body that can easily carry
excess tension. Tighten your abdominals; hold the tension for a
count of five, and then release. Do this two more times,
releasing tension each time you relax. You may find yourself
adjusting the angle of your lower back as you encounter and
release tension.
Shoulders and arms are next. Shrug your shoulders, tense and
release your arms, clench and release your hands. Do this three
times and finally, release all tension and let your arms and
shoulders relax. Even as you are relaxing and feeling your
tension drain away, remember to continue focusing on your
breath. Between each area of focus, draw your attention back to
the breath and let all tension leave your body with the
out-breath and draw in a sense of relaxation with the in-breath.
Are there any other tense muscles in your head or face or neck?
Probably, since this is a major focal point for tension. Focus
directly on your facial muscles, opening the mouth and eyes wide
three times and then consciously release tension and let your
face relax. If you feel tension in your neck, turn your head
slowly to the right and then the left a few times and finally,
settle the neck to relax. Finally, shift your attention to the
very top of your head. Consciously tighten the scalp by lifting
your eyebrows and then scrunching them. Do this a few times and
when you release and relax the tension, your scalp will relax.
At first you may have to retrace these steps until all regions
of your body are relaxed at the same time. Keep at it until you
are able to relax completely. By focusing attention and
deliberate movement on various areas of the body, you are able
to let those muscles to relax.
When you have mastered this method of relaxation, you will have
gained control of the tension you are prone to carrying in your
body and you will be able to relax at will for the rest of your
life. Focusing on your breath, you can maintain this sense of
control by simple association. As a result, you can relax even
if you are in a room full of people. This is also a great
beginning point to begin your meditation.
In time, being able to relax will not take you 15 to 20 minutes,
but rather moments. By simply scanning the body with the mind,
and focusing on the breath, you will be able to achieve quickly
any level of relaxation you desire.
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