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Relaxation
Exercise
1. Dim or extinguish lights in the room.
2. Position yourself on your back with knees flexed and place a pillow or rolled blanket under them.
3. Flatten your pillow beneath your head and gather it behind your neck to provide comfortable support. This is not necessary if you use an orthopedic pillow.
4. Close your eyes and breath rhythmically . . . in . . 1 . . 2 . . 3 . . 4. HOLD . . 1 . . 2 . . 3 . . 4, OUT . . 1 . . 2 . . 3 . . 4, HOLD . . 1 . . 2 . . 3 . . 4 . . and continue. This alters your brain wave patterns to facilitate relaxation.
5. Let your body go limp, imagine yourself to be a jelly fish floating in a calm sea, as you continue your rhythmic breathing.
6. Now start with just your toes and contract the muscles in them firmly, maintaining the contraction for approximately eight seconds, don't hold your breath, keep the rhythm consistant. Now relax your toes and feel the sensation of relaxation which spreads over them, continue your slow easy respiration.
7. Contract your toes and foot muscles now, hold them tight for eight seconds, then let them relax and note the soothing wave of relaxation which spreads over them. Continue your slow even breathing.
8. Now contract your lower legs, feet and toes all together. Hold those calves tight for eight seconds, then let them relax and note the feeling of true relaxation.
9. Continue this pattern, adding another adjacent part of your body to the intense contraction with each subsequent cycle, being sure to relax slowly and totally each time, noting the spread of relaxation.
10. The last cycle, (there should be approximately 10, including the following parts: toes, feet, calves, thighs, hips and buttocks, abdomen, chest, back, shoulders, neck, scalp and face). The final addition of the scalp and face will have involved the contraction of every possible muscle in your body and the subsequent relaxation of the entire body.
11. Lie still when you are done, continuing your rhythmic breathing, and enjoy the sensation of the total body relaxation for at least 10 minutes or longer.
NOTE:
The key to relaxation is concentrating on the contraction of each individual
body part and its subsequent relaxation.
Daily
20 Minute Meditation
Find a quiet place to sit where you will not be disturbed for about 20 minutes. Sit in a comfortable chair or sofa with your back well supported.
Close your eyes and breath slowly, concentrating on taking slow, deep, breaths, using your diaphragm not just your chest muscles.
Visualize a rainbow, breath slowly, in and out focusing on each colour individually (Red, Orange, Yellow, Green, Blue, Violet) one colour per breath.
Count 22 slow, deep breaths, 1 to 22
As you reach the 22nd breath, see yourself in a peaceful, relaxing place of your choice (might be in the woods, by a stream, the beach etc.). Stay in that place for about 5 minutes breathing slowly and deeply. Feel the relaxation, hear the sounds, see the colours and the beauty around you.
When you are ready to leave count 12 slow breaths backwards from 12 to 1.
As you reach the last breath of 12 visualize a bright white light coming down from the sky and coming to rest on your head. Visualize the light filling your head. Slowly move the light down through your whole body, filling each area with glowing energy. (Head, neck, shoulders, arms, hands, chest, back, pelvis, legs, feet). When your whole body is radiating light visualize the light restoring what ever you personally need (healing, tension release, piece of mind, a problem solved etc.)
When you are ready, slowly bring your attention back to the room your are in and open your eyes.