Our step-by-step method teaches you how to completely relax your body and mind.

LET’S START WITH THE BASIC CONCEPTS

A. Relaxation training is a learned mental skill or way of thinking

B. Anyone can learn how to relax

C. Relaxation is NOT a mystical or unconscious act

D. Relaxation is something that you do, NOT something that is done to you

E. Relaxation is a form of self-hypnosis

F. You will not lose control or do something against your will

G. Self-hypnosis or relaxation training is like going to the movies. You focus your complete attention on the exercise

H. In relaxation training, it is important to accept the realities of the suggestions that you are given and to totally involved yourself.

I. Initially, you might find your mind wandering. Don’t be upset or disturbed. Simply bring your focus back to the instructor’s voice. Attention occurs in a wave-like fashion and loss of focus is normal and initially expected.

J. What inhibits relaxation are people’s irrational fears, trying too hard and observing themselves or others rather than involving themselves during the process.

K. Learning rates differ with each individual. Daily practice sessions are essential. BE PATIENT WITH YOURSELF!

Uses

-ANXIETY AND STRESS RELIEF

-REDUCING FATIGUE

-HABIT MODIFICATION AND CONTROL

-COPING WITH UNCOMFORTABLE OR UNKNOWN MEDICAL PROCEDURES

-CONTROLLING NEGATIVE AND OBSESSIVE THOUGHTS

-INCREASING POSITIVE SUGGESTIBILITY

-IMPROVING CAPACITY FOR POSITIVE IMAGERY

-PREPARATION FOR STRESSFUL EVENTS

-AUGMENTING PHARMACOLOGICAL AGENTS WHICH AID IN ANXIETY, DEPRESSION, AND PAIN MANAGEMENT

-MANAGEMENT OF CHRONIC PAIN

-ENHANCING MOTIVATION

Effects

-DECREASED MUSCULAR TENSION

-DECREASED BLOOD PRESSURE

-DECREASED OXYGEN CONSUMPTION

-INCREASED ALPHA WAVES

- PROGRESSIVE RELAXATION

WALKING AND JOGGING MEDITATION for increased energy and mental alertness

STEP 1. Walk, standing up straight, and looking straight ahead.

STEP 2. Inhale slowly to the count of five, letting your footsteps coincide with the inhale count. Hold breath for five seconds and then exhale to the count of five, again letting your footsteps coincide with your exhale. As you breathe in, your stomach goes out and with each inhale you take at least five steps. You then hold your breathe for five steps and exhale for five steps with your stomach going in or deflating.

STEP 3. Whenever you feel uptight, do this exercise for 10 to 20 minutes to break cycle of stress. Notice how calm and alert you feel following exercise.

BREATHING AWAY FEAR

EVERYONE ENCOUNTERS FEAR AT ONE TIME OR ANOTHER. DURING A FEARFUL OR PANIC SITUATION, YOUR BREATHING BECOMES SHALLOW, VERY FAST AND IRREGULAR, YOU CAN BREATHE AWAY FEAR AND THINK RATIONALLY BY CONTROLLING YOUR BREATHING.

SLOWLY INHALE — Remember, as you breathe in, first your stomach then your chest expands to the count of 5. Particular attention should be paid to a slow, deep, and smooth, steady inhalation.

EXHALE SLOWLY — As you breathe out, your stomach deflates. Exhale slowly and evenly with each exhale. Use positive, coping statements, such as, “I am in control, I can handle this situation.” Your main objective is to slow down the respiration rate and regain equilibrium by getting increased oxygen into your system as quickly as possible. Remember, keep your breathing under control and you will be able to retain your self control and act rationally.

IMAGERY RELAXATION TECHNIQUE

YOUR OWN CALM SCENE

A method of relaxation that has been found to be very helpful is the “CALM SCENE”. We all daydream about situations that we have experienced or would like to experience which give us a sense of tranquility. Does thinking about lying on the beach in the warm sunshine, or sitting in a chair and fishing on a beautiful lake relax you? This exercise will introduce you to a technique to relax yourself by utilizing your imagination and mental visualization.

STEP 1. Choose a scene that you associate with calm and serenity. This should be your own calm scene, so no other familiar persons should be included.

STEP 2. Close your eyes and vividly imagine your own calm scene. Use all your senses and develop as detailed a description as possible.

STEP 3. Write the details of your visualized scene.
1. What did you see?
2. What did you hear?
3. What did you smell?
4. What were you doing?
5. How were you feeling?