“Learn How to Relax”
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The following exercise will introduce you to deep relaxation.
It will help create a refreshed and peaceful feeling for the body and mind.
Try to do this especially upon arising and before retiring.
1. Lie flat of your back, placing the feet about 18 inches apart. The hands should rest slightly away from the trunk, with the palms up.
2. Close your eyes and gently move all the parts of the body to give a general feeling of relaxation.
3. Start relaxing the body by part. First think of the right leg. Inhale and raise the leg about one foot off the floor. Hold it fully tensed.
After five seconds, exhale quickly and relax the muscles of the right leg, allowing it to fall to the floor on its own.
Shake the leg gently from right to left, relax it fully and forget about the existence of this leg.
4. Repeat this process with the left leg, and then with both hands one at a time.
5. Then bring the mind to the muscles of the pelvis, buttocks and anus. Tense them and relax. Once again, tense them and relax. Next, think of the abdomen. Inhale deeply through the nose and bloat the abdomen.
Hold your breath for five seconds and suddenly let the air burst out through the mouth, at the same time relaxing all the muscles of the abdomen and diaphragm.
6. Move on to the chest region. Inhale deeply through the nose, bloating the chest. Hold your breath for five seconds and suddenly let the air out through the mouth while relaxing all the muscle of the chest and diaphragm.
7. Move on to the shoulders. Without moving the forearm off the flow, try to make the shoulders meet in front of the body. Then relax and let them drop to the floor.
8. Slowly, gently, turn the neck right and left, right and left then back to center, mentally relaxing the neck muscles.
9. Now coming to facial muscles, move the jaw up and down, left and right, a few times then relax. Squeeze the lips together in a pout, then relax.
Such in the cheek muscles, then relax. Tense the tip of the nose, then relax. Wrinkle the forehead muscles, then relax.
10. Now you have relaxed all the muscles of the body. To make sure of this, allow your mind to wander over your entire body, from the tips of the toes to the head, searching for any spots of tension.
If you come across any, concentrate upon this part and it will relax. If you do this mentally, without moving any muscle, you will notice that the part concerned obeys your command.
This is complete relaxation. Even your mind is at rest now.
Observe your thoughts without trying to take your mind anywhere.
Remain in this condition at least five minutes. When you decide to wake from this conscious sleep, do so quite slowly.
Imagine that fresh energy is gently entering each part of your body from the head down to the toes.
Then slowly sit up.
This exercise helps create a refreshed and peaceful feeling for the body and mind.
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