Relaxation Exercise.
When you first try this relaxation 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.
| Authors Details: Relaxation Exercise
- Chesa Keane Web
Site |
More Articles On Relaxation Exercises
(Relaxation
Exercise)
(Relaxation
Techniques)
Also Try Our Meditation Section
Also Try Our Health & Fitness Section
|
