Autogenics
This is only one particuliar form of self relaxation.
Teaching yourself to relax your body, allows you to feel relaxed at will, therefore proving useful when an uncomfortable situation arises. Simply bring on that feeling of relaxation as and when you need it.
Technique
Lie yourself down in a comfortable position on the floor, bed or chair where you are not disturbed and spend the first few moments allowing yourself to feel relaxed.
Take 3 deep breaths, at each breath hold it for a short while and then allow yourself to exhale slowly.
Allow yourself to feel relaxed again.
Say to yourself the following statements slowly and deliberately allowing yourself to relax after each set of statements. Allow yourself to feel the action you have just stated. Repeat each statement 3 times. On the last of each type of statement, enforce the description by including the word "very". At completion of saying all the statements, again allow yourself to relax. Having relaxed for a few moments, simply raise both hands quickly up towards your face bending your arms at the elbows. This is to help you wake from your relaxed state.
Example:
I am at peace, my right arm is heavy.
I am at peace, my right arm is heavy.
I am at peace, my right arm is VERY heavy.
The statements are:
I am at peace, my right arm is heavy. (Enforce with "Very")
I am at peace, my left arm is heavy. (Enforce with "Very")
I am at peace, my legs are heavy. (Enforce with "Very")
I am at peace, my torso is heavy. (Enforce with "Very")
I am at peace, my neck and face are soft and relaxed. (Enforce with "Very")
I am at peace, my stomach is warm and relaxed. (Enforce with "Very")
I am at peace, my heart is beating slowly. (Enforce with "Very")
Try the technique
Once you have mastered the technique, repeat this on a daily basis, or as and when needed. Once the technique has been learned you will soon be able to feel relaxed at will.
Teaching yourself to relax your body, allows you to feel relaxed at will, therefore proving useful when an uncomfortable situation arises. Simply bring on that feeling of relaxation as and when you need it.
Technique
Lie yourself down in a comfortable position on the floor, bed or chair where you are not disturbed and spend the first few moments allowing yourself to feel relaxed.
Take 3 deep breaths, at each breath hold it for a short while and then allow yourself to exhale slowly.
Allow yourself to feel relaxed again.
Say to yourself the following statements slowly and deliberately allowing yourself to relax after each set of statements. Allow yourself to feel the action you have just stated. Repeat each statement 3 times. On the last of each type of statement, enforce the description by including the word "very". At completion of saying all the statements, again allow yourself to relax. Having relaxed for a few moments, simply raise both hands quickly up towards your face bending your arms at the elbows. This is to help you wake from your relaxed state.
Example:
I am at peace, my right arm is heavy.
I am at peace, my right arm is heavy.
I am at peace, my right arm is VERY heavy.
The statements are:
I am at peace, my right arm is heavy. (Enforce with "Very")
I am at peace, my left arm is heavy. (Enforce with "Very")
I am at peace, my legs are heavy. (Enforce with "Very")
I am at peace, my torso is heavy. (Enforce with "Very")
I am at peace, my neck and face are soft and relaxed. (Enforce with "Very")
I am at peace, my stomach is warm and relaxed. (Enforce with "Very")
I am at peace, my heart is beating slowly. (Enforce with "Very")
Try the technique
Once you have mastered the technique, repeat this on a daily basis, or as and when needed. Once the technique has been learned you will soon be able to feel relaxed at will.