Quick Relaxation Exercises
This is a series of relaxation techniques that
you can do almost any where and any time.
They do not take very long to do. Do not force yourself to relax - just
let it happen.
Click here for a longer
2-Step breathing - Fill the bottom of your lungs first,
then add the top as you breathe through your nose. Breath out
slowly. Feel the tension flowing out.
Tighten the muscle that you want to relax. Focus on and
feel the tension where you have tightening. Now let the muscle become loose and
limp. Feel the relaxation flow into the muscle.
With your mind briefly scan every muscle in your body from
the tips of your toes to the top of your head. If you sense a tight muscle, just
let it become limp and relaxed.
LIMP RAG DOLL:
Do the 2-step breath two times.
With your mind imagine that you are a limp rag doll. Feel your
mind and body become limp and relaxed.
*** You may use whatever image you like best **
To quiet your mind first, focus on your breathing. As you
breathe in say slowly to yourself "I am" and as you breathe out, say
slowly to yourself "calm". When your mind feels calm you may focus
only on your breathing, with no thoughts at all.
SHOULDERS, ARMS AND HANDS HEAVY AND
Put your mind into your shoulders, arms and hands -
imagine and experience them becoming heavy, relaxed and warm.