A very powerful relaxation technique is a form of meditation. It's easy to learn and practice this technique which has five components.
Body relaxation
The first step is the systematic relaxation of your physical body focusing on the muscles. Many different sequences are useful. Choose any one that works for you. Here's an easy method:
Get into a comfortable position, laying on your back or sitting in a chair where you can lean back with your head supported. Uncross your legs. Place your arms by your sides.
Focus on the tips of the toes of your left foot. Let a wave of relaxation start there and move up over your left foot, ankle, lower leg, knee and thigh into the left hip. Relax all aspects of the leg especially the muscles. Repeat the process beginning at the tips of the toes of the right foot and going up into the right hip. Next let a wave of relaxation start in the tips of the fingers and thumb of the left hand. Allow the relaxation to move over the hand, wrist, forearm, elbow and upper arm continuing into the left shoulder. Repeat the process on the right side.
Now a wave of relaxation starts at the top of the back of the left leg and moves up over the left buttock, the lower left back, mid back upper back and up over the left shoulder. Repeat the process on the right side. Then another wave of relaxation begins between the buttocks and moves up over the middle of the back up to the back of the neck.
Let a wave of relaxation move from the outer part of your left leg up the left side of your body up into the left shoulder. Do the same on the right.
Now a wave of relaxation begins at the front and inside of the left leg and moves up over the left side of the front of the body up over the left shoulder. Do the same on the right. Then start a wave of relaxation in the back of the genital region and let it move up over the middle of the front of the body the center of the abdomen and chest up to the front of the neck.
Now the wave of relaxation moves around the neck to the left and down the left shoulder and continues around to the back of the neck. From there it continues circling the neck to the right side and down the right shoulder. Finally it continues around back to the front where it starts to move up over the face.
The wave of relaxation moves up over the chin, lips and nose, the left eye and the right eye, the left side of the face and the area around the left ear, the right side of the face and the area around the right ear. Then it moves up over the left forehead, over the left side of the top of the head and down the left side of the back of the head and the left side of the back of the neck down to the left shoulder. Another wave of relaxation moves from the right side of the forehead up, over and down to the right shoulder. Finally a wave of relaxation moves from the center of the forehead up over the top of the head and down the back of the head and neck.
Return to any areas of tension that remain and relax them.
Sound imaging
While you are doing the relaxation imagine a word or sound like:
- Humming the letter "M" or "N"
- Saying "OM" (rhymes with "home")
- Saying "Ah oom" (first syllable rhymes with "ma" as in "mama," second with "room")
- Don't actually create a sound; only imagine making it or hearing it.
Imagination/visualization
Imagine that you are in a very special place. It can be real or imaginary, indoors or out. Pick a place that's peaceful, secure, serene and beautiful. Imagine all the sights, sound, smells and other sensations of actually being there. Each time you do the exercise, go to the same place.
Thought acceptance
As you are doing the relaxation process thoughts may come into your mind. Don't resist them! That will prevent relaxation. Never try to exclude thoughts; that just makes it more likely they'll occur. Deciding "I'm not going to think about work" virtually guarantees thinking about work. It's better to conclude "Thoughts about work may come up. That's O.K."As soon as you allow a thought to be there, whether or not you like it, it can disappear. After any distraction just go back to the relaxation exercise. If you forget where you were you can start anyplace or at the beginning.
Breathing
This technique can be made more powerful by using your breathing to coincide with the waves of relaxation. Let the wave move as you breathe in and out. Another possibility is to let the wave move, or move faster or slower, with each breath in or each breath out. Try different ways. The one that is best for you will just feel right.
Practice
For optimum results practice twice a day for 20 minutes. Good times might be just after you get up, before or after lunch or dinner, or in bed just as you are ready to fall asleep. You may fall asleep during the exercise. If it's at bedtime that's fine, even if you didn't finish the whole exercise. Falling asleep at other times will probably be inconvenient. Try switching the time, set a clock or timer for 20 minutes or arrange for a wake-up call.
This technique is very useful for insomnia. Simply repeat the exercise over and over. Most likely you fall asleep. Remember to allow thoughts to simply be there including "I wish I could get to sleep." Don't put any energy into them or they'll keep you awake. Once your body and mind are relaxed it doesn't matter if you're asleep and dreaming or awake and "day dreaming."
In addition to regular sessions you can use this technique during periods of stress. Even a couple of minutes of doing the exercise will help you return to tranquility.
