Imagery:
- Sit in a comfortable position and close your eyes. Think of a place where you would feel very comfortable and safe, such as lying on a beach, in a field, or in a forest. Whatever image you like is fine. Concentrate on this place and pay attention to all the details, the sights and sounds, such as the time of day, the temperature, the feeling of the wind on your skin, the sound of the waves breaking in the distance, the leaves rustling, and the birds singing. Continue to focus on what you see, hear and feel, and on how comfortable and safe you feel here. Do this exercise for 5 minutes, longer if you want. As you do this more and more, you will be able to imagine the scene much more vividly. You may find that some images work better than others.
Progressive Muscle Relaxation:
- Sit comfortably, close your eyes if you want to, take your shoes off. Clench your hands into fists and keep them clenched for three seconds then allow them to relax slowly. Do this same clenching exercise for other muscles, in this order: wrists, lower arms, upper arms, shoulders, neck, feet, legs, buttocks, stomach, lower back, upper back, forehead, eyes, jaw, lips. Concentrate your thoughts on how tense your respective muscles are throughout the exercise and then the feelings of relaxation.
Deep Muscle Relaxation:
- Sit comfortably, close your eyes, and take off your shoes. Clench your hands into fists and hold them clenched for three seconds, then relax them slowly. Do the same with your feet, clench your toes and observe the feeling as you do so. When you relax them, again observe the feeling as the muscles relax, often you will feel tingling, coolness, or a warm feeling. Without tensing your muscles, once again focus on the sensation you felt when your feet/hands were relaxed. Allow this feeling to flow through your feet and passed your heel to your ankle. At your own pace, focus on the feeling of your muscles relaxing and allow this feeling to move up into your legs, buttocks, hips, stomach and back. Don’t force yourself to relax, this process will happen all of its own accord. Allow the feelings to flow into your chest, through your shoulders and down your arms, and up to your neck and then flow into your head. The length of this process can differ and may take 5 minutes or twenty five minutes, depending on your pre-existing anxiety level, how relaxed you want to be, and how well adjusted to relaxing you are. Take your time, and practice this exercise regularly, even if you don’t feel that it is always necessary. Because, with practice your body will take less and less time to achieve deep relaxation.
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This article was written by John horrax.
References:
Edmund Jacobson, (2008). TENSE-RELAX FOR DEEP MUSCLE RELAXATION EXERCISE. Retrieved June 22, 2009, from K-State Educational Counseling services.
Frogge, Margaret Hansen RN, MS;Goodman, Michelle RN, MS, OCN;Yarbro, Connie Henke RN, MS, FAAN, (2007). Anxiety: Progressive Muscle Relaxation And Guided Imagery. Retrieved June 22, 2009, from Healthline.
Justin Schwan, Using Imagery to Conquer Anxiety and Depression.
The publication of this article does not constitute the practice of medicine, the information contained in it is not to be construed as medical advice, under no circumstances is it to replace the advice of your doctor or other health care provider.
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