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Relaxation Exercise

Learning to relax is an art; it has to be learnt correctly, and with patience. When you are stressed, or anxious, negative thoughts will encroach on your mind, and stop you concentrating on the technique. Be persistent, as it can reduce your anxiety levels dramatically if done correctly. A relaxation tape may be used to help you, but should not be relied on; merely used as a guide towards helping you understand and learn the method.

Firstly, find a low-key environment. This means low light, no noise and no interruptions.

Use a floor, a bed or settee; but you can just as easily do it sitting in a comfortable chair.

Remove all jewellery, including your watch; loosen clothing at the neck and take off your shoes. During the exercise, it is important to concentrate on breathing properly. Use the solar plexus rather than the chest. This gives a greater intake of oxygen and helps you concentrate. As you breathe in gently, push the stomach muscles out and as you breathe out, let the tummy gently fall.

Practice this first, and make sure you breathe in a normal, slow, natural pace. As you breathe out, imagine all the stresses of the day leaving your body, with your outward breath. Now you are ready to relax and forget the rigours of the day.

1. Tense all the muscles in the body. To do this : -

Point the toes towards your nose.

Tense the muscles in your legs, buttocks, arms and chest.

Make fists of your hands, pull in your tummy muscles and bring your shoulders as close to your ears as possible.

Now grimace with your face. (This tenses the facial muscles)

Hold this position for at least fifteen (15) seconds, but not longer than thirty (30) seconds. (If you have a heart condition, five or ten seconds will suffice).

2. Now relax the whole body and take that special slow, natural deep breath, pushing out your tummy as you breathe in. Ensure that the whole body has returned to its normal relaxed position; i.e. unclench fists, bring down shoulders, lower jaw, etc.

3. Wait for a moment then concentrate on your feet. Imagine the muscles there relaxing and losing the knotted tension from that area.

4. Wait until your feet feel relaxed and only then do you move up to the lower legs and the muscles there; but before you do, remember to take a deep natural breath and wait a moment.

5. So, in sequence, you relax at your own pace:

1. Feet

2. Lower legs

3. Upper legs

4. Stomach*

5. Chest

6. Hands and arms

7. Shoulders*

8. Neck*

9. Facial muscles

10. Top of your head

* Spend longer on these areas should they be of specific problem to you

Lastly, at point 10. Concentrate on a point at the top of your head, leading an imaginary line down the back of your neck, all the way down to the tip of your spine.

Once this area feels relaxed, take a deep breath......now your whole body should be totally relaxed.

To recap

It is important to wait until one area feels quite relaxed before taking a deep natural breath and then moving on to the next area.

The whole exercise should take at least twenty minutes or even up to an hour. Be patient, it does work, and will help you. If necessary, practice with a partner or friend, and take turns to talk each other through it. You may even find it useful to get a friend or partner to make a tape recording to relax to? Or make one for yourself?
Do the relaxation exercise as often as you can.
Once you have completed the technique, spend as long as you wish in this comfortable position.

In fact, you can use it to fall off to sleep.

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