Welcome to Relaxation Techniques
Meditation Technique Article
. For a permanent link to this article, or to bookmark it for further reading, click here.
Relaxation Techniques (part 2)
from: Wendy OwenCopyright 2005 Wendy Owen
In part one we examined a breathing exercise and an autogenic relaxation technique.
Part two includes a progressive muscle relaxation exercise and An NLP exercise.
Just select which one's work for you. It's not necessary to do them all (although you can if you have the time!)
Progressive Muscle Relaxation Technique
This one is great for the "doers" among us
This exercise may be done anywhere, sitting or lying down. It can be done as a complete exercise or split into smaller parts if time is a problem. For example just do the neck and shoulder muscles for a quick stress release.
Take a couple of slow deep breaths and let your eyes close. As you breathe in hold your breath for five seconds, notice the tension in your lungs. Now exhale and feel the relaxation response. Notice the difference between the tension and relaxation.
Now clench your left fist, clench it tighter and tighter until it feels uncomfortable. Now let go and feel the relaxation response. Feel the difference between the tension and relaxation. Repeat the exercise with the left fist again.
Work your way down the whole body clenching and relaxing each area twice. Proceed as follows:
Right fist
Both fists together
Left bicep
Right bicep
Scalp (pull ears back)
Frown to tense forehead
Shut eyes tightly
Clench jaw
Purse lips tightly
Head forward as far as it will go
Head back (gently!)
Shrug shoulders
Tighten stomach
Arch back (carefully!)
Tense thighs
Curl toes downwards to tighten calf muscles
Curl toes up to tense shins
Mentally check each body part to make sure they are all relaxed. You should now be feeling nice and calm.
When you practice this exercise concentrate on the difference between the tension and relaxation. After doing this for a while this will allow you to be aware of tension in your body and release it before it has time to do any damage
Arouse yourself gently and take the feeling of relaxation with you.
Remember these will work best when they are practiced regularly. Find the one that works best for you and do it as often as possible. You should feel a lot calmer when faced with stressful situations and your sleep should also improve.
NLP Releasing Technique
Visualize the person, situation or event that is causing you anxiety. Hold this picture clearly in your mind. Change the picture to a black and white image. If there is sound, make it quieter and quieter until there is no sound at all.
Gradually shrink the picture until it becomes a small dot and disappears.
Picture a new situation, something that you wish to happen. Make the picture as colorful and as bright as you can. Add sound and music if you like. Put a white frame around the picture. Imagine this situation is really happening. Hold the visualization for as long as you like.
This is not easy to do at first but persevere! You are giving your unconscious mind a clear message about what path you want it to take.
You can use the second part of the exercise to create what you want in your life. Practice it every day and you will be amazed at what you will achieve.
About the Author
Want to know how to have better sleep? Find out how! Sign up for our monthly ezine and score our free book "How to Cure Insomnia and Achieve Healthy Sleep" at: http://www.insomnia-connection.com your resource for detailed information on better sleep and curing stress. The author, Wendy Owen, has had a lifetime interest in general and alternative health.
Meditation Technique News
Learn basic meditation techniques - Times of India
Learn basic meditation techniques Times of India Meditation is not a new-age sensation as you might believe given its ever-rising popularity over the last decade. It's a lifestyle that holds thousands of years of history to its name and once indulged in, very few people ever doubt its capacity to ... |
The busy person's guide to meditating - Times Herald-Record
The busy person's guide to meditating Times Herald-Record A mantra, a secret technique from a guru, a special cushion, an altar, any religious or spiritual belief or sitting position. 1. Consistency. Better to sit for three minutes daily than plan on 20 minutes and quit, or practice less frequently because ... |
Is There a Jewish Mindfulness Meditation Track? - Chabad.org
 Chabad.org | Is There a Jewish Mindfulness Meditation Track? Chabad.org By Tzvi Freeman My doctor recommended that I take up some type of meditation, mentioning “mindfulness” as one option. I understand that this particular meditation is connected to idolatry. Are there Jewish meditation techniques I could use? |
Strong health on all sides - Auburn Citizen
Strong health on all sides Auburn Citizen Ryan said the new center, staffed with himself, a licensed chiropractor and yoga instructor; Susan Petersen, a nutritionist; Ann Scott, a meditation expert; and Jennifer Sutton, an Emotional Freedom Technique practitioner, will be able to balance all ... |
Meditate with Martin - Cootamundra Herald
Meditate with Martin Cootamundra Herald The classes will be conducted by Cootamundra High School teacher Martin McCarthy, who has been using meditation techniques for a number of years now. Meditation is an ancient practice, which can assist in developing a sense of wellbeing and bring peace ... |
Is that normal in Norfolk? Self-styled Norwich Ninja takes to the snow to ... - Daily Mail
 Daily Mail | Is that normal in Norfolk? Self-styled Norwich Ninja takes to the snow to ... Daily Mail By Rob Cooper A self-styled ninja from Norfolk has displayed his superhuman abilities by sitting in the snow wearing only a pair of boxers in a state of deep meditation for 30 minutes. Martin Faulks, 34, endures temperatures of -4C while sat completely ... |
Transcendental Meditation Combating Diabetes in Indian Country - Indian Country Today Media Network.com
 Indian Country Today Media Network.com | Transcendental Meditation Combating Diabetes in Indian Country Indian Country Today Media Network.com In November 2005, teachers from the TM Program came to the Winnebago Public Schools and instructed more than 100 administrators, teachers and students in the meditation technique. For the next five years, more than 300 students in grades eight to 12 ... |