BASIC SKILLS FOR RELAXATION
Prepare to relax by taking a comfortable position…wear comfortable clothes…if you have tight clothing, loosen it…and make sure you will not be disturbed for twenty to thirty minutes…remember that relaxation is lonely. It is a process that can be carried out.. and learning to relax means learning to prepare the appropriate conditions for relaxation to occur.. in fact, no one knows exactly how you relax… when you dive into relaxing thoughts, your body also relaxes itself… in fact, we cannot know exactly how you walk, how you talk or how you scratch your head. ..you simply decide to do these things and your body follows through…so does your decision to release and relax..when you learn to relax, please do not worry about how fast you relax or whether you relax deep enough…at different rates at different times throughout your relaxation practice. You will see that you can relax…
Take a few deep and slow breaths and start to relax…and just imagine that any tension or stress you feel in your body begins to ease…with each breath you feel filled with clean, fresh air and energy. imagine it filling up…when you exhale, get rid of the tension and discomfort…imagine it somehow leaving your body with your breath…no need to force…just imagine…take the energy in and release the tension…good…(do this 3-5 times..)…now your breathing is natural. allow it to return to its rhythm…breathing in and out…now allow your breathing to return to its natural rhythm…
Now focus your entire mind on your left foot…focus only on any tension that may be present there.. and invite your left foot to relax.. and let that tension go away… release any tension you may have in your left leg.. release and relax… let your left foot relax even more… now allow your left foot to relax even more and relax even more… A really nice and warm feeling of relaxation that starts deep in your foot…
And now focus on any tension you may have in your right foot. relax…and release your right foot and let it relax…focus on how you feel as the relaxation starts deep in your right foot…in both feet…allow your feet to reach a more comfortable position and relax even more…as the relaxation in your foot deepens, focus on the tensions you may have in your left calf…the tensions you may have in the muscles in your left calf. let it ease and relax..just release and let it relax…focus on any tension you may have in the muscles in your right thigh.let the muscles in your right thigh relax and relax..
When you allow yourself to relax, your body will relax. …Focus on the muscles in your hips…focus on the tensions in this very important part of your body..this part of your body, which has very powerful functions..Relieve the tensions that may be in this part of your body..and relax..Relieve the tensions and stresses that may be in the muscles in your waist and abdominal area..relax. ..allow this area of your body to participate in a deeper and more comfortable feeling of relaxation…let the tension in the organs in the abdominal cavity be relieved…and relax..allow the tension in the muscles in your chest to be relieved…and relax..let the relaxation deepen in each area…let the muscles in your shoulders relax. release and relax..the upper parts of your arms…let them relax…let them relax…release the tension in your arms and elbows..your wrists…your hands…release your hands..
Now you may have tension in your neck muscles. Focus on the tensions...the muscles that keep your head up all day long..Now let them rest well..
Now let the tensions you may feel in your forehead and scalp ease and relax...down to the muscles on your face...your cheeks...your jaw...your jaw muscles. you are relaxing…a feeling of lightness and relief on your face..
And you feel that your body is more relaxed..your mind is also calmer…and again…this deeper and more relaxed position of your body and mind. live for a few minutes…
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