66 lines
2.9 KiB
Plaintext
66 lines
2.9 KiB
Plaintext
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RELAXATION TECHNIQUES I
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October 8, 1989
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RELAXING THE BODY
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Close your eyes. Get yourself comfortable, and concentrate on your
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breathing.
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Pay close attention to your breathing. Recognize how slow and deep
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breathing will help to induce relaxation. Exhale. Then take a deep
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breath in through your nose and blow it out through your mouth.
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Breathe from your abdomen, deeply and slowly.
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As you concentrate on your breathing, focus your attention on an
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imaginary spot in the center of your forehead. Look at the spot as if
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you were trying to see it from inside your head.
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You will begin to realize that your eyelids have become tense.
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Get a sense of how tense the eyelids can become as you stare at the
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spot that you can compare this feeling with relaxation.
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When your eyelids become strained and uncomfortable, let them drop.
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Notice the feeling of relaxation that radiates all through and around
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your eyes. Allow that feeling of warmth and relaxation to move out to
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the temples and across the forehead.
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Let the relaxation then radiate to your scalp, to the back of your
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head, to your ears, temples, cheeks, nose, then to your mouth and chin.
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As you feel all the tension leave your face, relax your jaw muscles.
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Let your jaw open slightly, so that all the tension can smoothly flow
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away.
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Relax the muscles in your neck. As you do, let your head tip forward
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gently so your chin just about touches your chest.
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Let this feeling of relaxation flow down into your shoulders and from
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there into the muscles of your arms and hands, then down your back,
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over to the front of the chest, on down to the abdomen, and then allow
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it to reach all the way down to the base of the spine.
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Let the buttocks go completely loose and limp. Allow the warmth and
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relaxation to spread to the thighs, on down the legs, down to the
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ankles, and down through the feet to the tips of the toes.
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Now you feel completely relaxed. Take a moment, starting from the top
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of your head and working down, to check to see if any part of you is
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not yet fully relaxed.
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If you find any part of your body not fully relaxed, simply inhale a
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deep breath and send it into the area, bringing soothing, healing,
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relaxing, nourishing oxygen to comfort that area. As you exhale
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imagine blowing out right through your skin any tension, tightness, or
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discomfort. By inhaling a breath into that area and exhaling right
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through the skin, you are able to replace tension in any part of your
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body with gentle relaxation.
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When you find yourself quiet and fully relaxed, take a few moments to
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enjoy it.
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