| Relaxation Exercise
It
has been found that inducing the relaxation response can resolve or
balance the effects of over-activity or stress in the body.
In mediation practices,
chanting and in the process of visualization, the induction of the
relaxation response precedes and accompanies the successful initiation of
each technique. Most of the eastern and western spiritual traditions
initiate the deeper levels of spiritual practice by eliciting the
relaxation response.
In
biofeedback, a highly researched technique for reducing head and neck
pain, high blood pressure, syndromes of gastrointestinal discomfort, and
anxiety, the primary technique is to initiate and sustain the relaxation
response.
Research
has indicated that the physiological mechanisms that are triggered by
inducing the relaxation response are:
- enhanced productivity of
neurotransmitters.
- shift toward a lower frequency of brain
wave activity (alpha and theta)
- reduction of blood pressure
- warming of the skin surface due to the
dilatation of blood capillaries
Deep states of altered
consciousness may also be achieved by remaining mindful of the
breath alone. However, this is achieved after years of consistent
practice.
Instructions
for Relaxation
Exercise
- Sit
in a comfortable position, mindful of your posture, cross-legged or on
a comfortable chair with your feet flat on the floor and your back
lightly resting against the back of the chair.
- Close
your eyes.
- Focus
on your breathing, inhale deeply all the way down to your abdomen and
then slowly exhale. Repeat 7 times. Get a sense of how your body feels. Notice any
tight spots, any tension in your body.
- Take
a deep breath and tighten your scalp, face and neck muscles.
Squeeze them as tight as you can. Hold this position for a count
of 7. Exhale and relax your muscles. Wait for a count of
7. Repeat 7 times.
- Take
a deep breath and tighten your shoulders, arms and hands. Hold for a count of
7. Exhale and let go. Relax for a count of 7. Repeat
7 times.
- Take
a deep breath and tighten your chest and abdomen muscles. Hold
for a count of 7. Exhale and relax your muscles. Relax for
a count to 7. Repeat 7 times.
- Take
a deep breath and tighten your hips, thighs, legs and feet. Hold for a
count of 7. Exhale and let go. Relax for a count of
7. Repeat 7 times.
- Take
a deep breath and tighten your entire body. Hold for a count of
7. Exhale and let go. Relax for a count of 7. Repeat
7 times.
- Note
if there is any tension or tightness... especially the spots that were
tense before you started this exercise. Are they relaxed or
still some tension left? If you still feel tense, repeat the
exercise with special attention to that part of your body.
- How
do you feel? Relaxed like jello! :-)
Relaxation
Exercises are very simple and just need some practice.
Initially it may be difficult to follow directions and to relax at the
same time, however once you get the hang of it, it gets
easier.
If you still find it difficult, you might want to make an audio tape of
these instructions for your use. Remember to not rush, take
your time and do the exercise slowly.
You
may also do the exercise lying flat on your back.
After you have become comfortable with this relaxation exercise try the
next level up: meditation
exercise.
[ Up ]
Note: There are different types
of relaxation and visualization exercises, and I will
post some more later.
Uzma Mazhar
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