Relaxation, Aromatherapy Diffusers, and Lumie Iris 500 Bodyclock
Absolutely essential for good emotional and physical health, relaxation can be achieved in many ways.
Divide the muscle groups into six main body areas. These are:
You can remember these by memorizing a mnemonic: All New Exercises Must Take Longer.
As you can see, the first letter of each word in this phrase stands for one of the six main body areas. The mnemonic together with the muscle group diagrams and a careful reading of the text should enable you to complete the first practice session without difficulty.
The procedure is extremely simple. You concentrate on each of the major muscle groups in the six body areas in turn. By alternately tensing and relaxing them you quickly will teach yourself the difference between tension and relaxation. But you must really concentrate on letting the muscles unwind.
Even when you think they are relaxed, try to let yourself go a little more. Feel the muscles getting wavier and heavier. You should concentrate on all of the muscle groups for about 1 minute.
During this time the muscles may start to tingle and feel lightly cold. Do not worry because this is a perfectly natural and normal part of the relaxation process.
When carrying out the breathing exercises to tense and relax the chest muscles you will see that breathing in produces tension and breathing out produces relaxation. When relaxing other muscle groups you will be breathing lightly and evenly; but each time you exhale let yourself relax a little more deeply. Learn to associate breathing out with relaxation.
When all the muscle groups, have been relaxed, lie still and quiet and try to form a mental image of some tranquil and soothing scene. Perhaps this will be a quiet country landscape, or a warm and deserted beach, a picture of waves slowly uncurling in a tropical bay. Or it could simply be a wash of soft color.
At first you may find it hard to hold this mental scene for more than a few seconds, but with practice it will become easier and easier to use this imagery to increase your sense of well-being and relaxation.
The relaxation procedures taught here may strike you as being rather involved and perhaps a little difficult to achieve at first. There are some relaxation techniques that appear to offer a simpler and swifter route to a relaxed state than the one we advise here.
However, the essential thing is not to acquire a superficial mastery of relaxation but to learn it in such a way that it becomes easy to implement, effective under all circumstances, and of lasting value.
We have used the procedures taught in this program to train thousands of people, of all ages and from all walks of life, in the skills of deep, quick, and differential relaxation. Our experience has been that this method produces the most permanent and most consistently satisfactory results.
Because they are so long lasting and effective these procedures are only apparently more time consuming to learn. The few hours you devote to acquiring relaxation skills through our methods will prove an investment of effort that will go on rewarding you for the rest of your life.
If you encounter difficulties with this please keep trying. Because you find a procedure slightly harder to master than you had anticipated it does not mean that you will never be able to achieve complete success in using relaxation.
Indeed it can happen that those who find initial difficulties in making relaxation work for them are subsequently the most satisfied with the results they achieve. Look at the task of learning to relax as you would the acquisition of any other skill.
As in learning to ride a bike, the speed with which we attain ability in relaxation varies from person to person. But, as in bike riding, once we have learned our lessons we never forget them. Do not begrudge the time, trouble, and effort involved. The benefits will repay you more than handsomely.
There are, of course, other ways of relaxing. You might, for example, use aromatherapy for relaxation. One of the best ways of doing this is to use an aromatherapy diffuser. If you are interested, click here for more information....
The Relaxation Exercises
Read through these exercises and keep this mnemonic phrase in your mind to help you remember the muscle groups.
All New Exercises Must Take Longer
A Group (Arms and Hands)
Fists. Clench both fists as tightly as you can for 5 seconds and feel the tension. Now relax them completely and note the difference between tension and relaxation. Concentrate on letting the muscles unwind for about a minute.
Front Upper Arms Now-bend your arms at the elbows and tighten the muscles at the front of the upper arm. Hold this position for about 5 seconds and then relax and let your arms straighten by your sides. Again continue to let the muscles unwind and concentrate on the feeling of letting go for about a minute.
Back Upper Arms. This time you should straighten your arms as rigidly as you can. Feel the tension in the back of your upper arms for about 5 seconds and then relax and let your arms straighten at your sides. Again continue to let the muscles unwind and concentrate on the feeling of letting go for about a minute.
Now take an extra minute and concentrate on all the muscles in the hand, and arms, letting them feel more and more deeply relaxed.
N Group (Neck and Shoulders)
Neck. You can tense these muscles by pressing your head back into the armchair or couch as hard as you can for about 5 seconds. Feel the tension and then relax your neck and let your head rest gently. Concentrate on the feeling of letting go for the next minute.
Shoulders. Shrug your shoulders, drawing them up into the neck as tightly as you can and feel the tension in your shoulder. Hold that position for 5 seconds and then relax. Let your shoulders flop and unwind. Carry on that feeling of letting go for about a minute.
Then continue to let the muscles of your neck, shoulders, and arms relax completely for about a minute.
Note that anxiety and stress comes from many sources, including the possibility that you are stressing yourself by not getting enough sleep. if this is the case for you, try a natural alarm clock - something like the Lumie Iris 500 bodyclock.... you can read more about this remarkable natural alarm clock here. Using it should help you relax, for sure.
E Group (Eyes, Eyebrows, Forehead)
Eyebrows and Eyes. Tense these by frowning as hard as you can and squeezing your eyes tightly shut. Hold that tension for 5 seconds and then relax. Feel the relief on letting go and continue to smooth out your brow. For the next minute concentrate on these muscles only.
Forehead and Scalp. Tense these muscles by raising your eyebrows as though asking a question.
Try to raise, your eyebrows as high as you can and hold them there for about 5 seconds, keeping your eyes still and looking straight ahead. Feel the tension and then relax. Notice the difference between tension and relaxation and continue the feeling of letting go.
Now for another minute let the muscles around your eyes, forehead, neck, shoulders, and arms relax completely.
M Group (Mouth and Throat)
Mouth. The muscles in your lips and face can be tensed by pressing the lips tightly together. Hold this position for 5 seconds and then relax. Let your lips rest lightly together and continue the feeling of letting go for about 1 minute.
Jaw. The jaw is tensed by biting the teeth together for about 5 seconds. Feel the tension in your jaw and then relax the muscles. Part your teeth slightly so there is no tension in your jaw and feel the relief of letting go for the next minute.
Throat. These muscles can be tensed by putting the tip of your tongue against the roof of your mouth and pressing upward as hard as you can for about 5 seconds. Feel the tension in your tongue and throat and then let go. Feel the relief of letting go and let your tongue flop down into the bottom of your -mouth. Continue the feeling of relaxation for about a minute.
T Group (Trunk and Chest)
Chest. Take in a deep breath and hold that breath for about 5 seconds. Feel the tension in the chest and then breathe out and concentrate on the feeling of letting go. Then take another deep breath. Feel the tension. Hold it for 5 seconds and then relax. Breathe out and let go. Now keep your breathing shallow and relaxed as before. But every time you breathe out feel the relief of letting go. Continue to practice this for the next minute.
Stomach. Tighten the muscles around your stomach area as though you were preparing to receive a blow. Feel the tension as they are tight and rigid. Hold that position for about 5 seconds. Now relax and let your stomach muscles flop and relax. Continue the feeling of letting go for the next minute.
Now for a further minute concentrate on letting go all the muscles of, the trunk, neck, face, and arms.
If deep relaxation is not working, try to relax using a deep breathing method of relaxation to reduce stress.
L Group (Legs and Hips)
Legs. Tense these by squeezing your thighs and buttocks together, straightening your legs and pointing your toes downward. Hold that position for 5 seconds. Feel the tension in your legs and hips and then relax completely. Feel the tension ease away from your legs and hips and continue to let go and unwind for the next minute.
For the next 2 or 3 minutes concentrate on relaxing all the major muscles. Feel yourself sinking deeper and deeper into the bed, couch, or chair as you relax.