Good day dear readers! In fact, this article is a logical continuation of the article - first of all it is necessary to understand that if a person removed tension and emotional pressure, it does not mean that he relaxed as it should and truly calmed down emotionally. We will talk about achieving the state of inner peace in a separate article, and now we will consider the methods of soothing consciousness (emotion quenching, etc.) and proper relaxation.
Relaxation - This is a special comfort state of the human body (his muscles) and his consciousness (emotional soothing), which gives the maximum set of energy, restoring the structures of consciousness (psyche), as well as the improvement of the physical body.
Example: Proper meditation is the maximum relaxation of the muscles of the body and its organs, and calm consciousness. It is in meditating a person gains maximum energy, reveals the ability, quality, feelings, talents and MN. Dr. Also, a person who mastered the skills of relaxation, initial meditation and energy set can well sleep a few hours less, for a half-hour set of energy in meditation can replace several hours of healthy sleep.
Learning to this relaxation is a solution of two tasks: A) removal of muscle tension and emotional grip c) soothing consciousness and achieving in-depth relaxation.
If a person has learned to relax and purposefully calm down - it is almost 100% removed from his life and their consequences, destructive emotions, excessive overwork and overruns of energy. Gives a set of energy, clarity of mind, an increase in strength, performance, the rate of restoration of the body and launches the mechanisms of self-treatment.
When a person stops burning his energy with excessive tension, learn from relaxing and energy set - all the best, good, which is in the soul of a person, in his potential, begins to open by itself.
Answer for yourself on the following questions: would you like for 30 minutes. Purposeful relaxation is able to recover and relax, as for 5-6 hours of good sleep? Would you like 20 minutes. Fully remove emotional stress and stressful state? And for 10-15 minutes. Clean overwork and fatigue?
If the answer is "yes", then we master the techniques of relaxation!
How to learn how to relax and calm yourself?
Learning to relax is the development of management commands: logical, volitional and shaped commands.
1. We master the ability to remove muscle tension and emotional clamps – .
2. We develop the teams of relaxation of the body and and soothe consciousness.
Step 1. Relax the body and muscles in parts. The position of the body is either lying, either sitting on a chair: a spin is smooth, we stretch up, the chin slightly in yourself, put on your knees (it should be convenient to relax, but the back does not have a curve). The eyes are closed, we move to the body, we feel that part of the body with which we work.
Commands say to themselves (but it is possible to aloud), attention to the right muscle or part of the body.
- Attention to be transferred to the right leg, they felt her, the "right foot - relaxed" team, we repeat and perform 3-5 times. Read more attention to the bottom from the bottom up: "Stop - relaxed", "Icres - relaxed", "hips - relaxes" - 2 circles.
- We transfer your attention to the left foot, felt it, the team "Left leg is relaxed", repeat the team and perform 3-5 times. Read more attention to the bottom from the bottom up: "Stop - relaxed", "Icres - relaxed", "hips - relaxes" - 2 circles.
- I felt the right hand, the "right hand - relaxed" team - repetition of the team 3-5 times. We relax mentally - fingers right hand, brush, forearm, shoulder (2 circles).
- We transfer attention to the left hand "Left Hand relaxed" - we repeat the team 3-5 times. Relax your fingers of the left hand, brush, forearm, shoulder (2 circles).
- We transfer attention to the body, the teams - "Muscles of the pelvis are relaxed", "belly is relaxed", "chest - relaxed", "Lonent - relaxed", "spin - relaxed" - 3-5 laps.
- ATTENTION - Neck, the "neck - relaxed" team is 3-5 team repetitions.
- Head, teams: "Face - relaxed", "Mouth, lips - relaxed", "cheeks are relaxed", "nose, nose wings - relaxed", "eyes, eyelids, eyebrows - relaxed", "forehead - relaxed", " The head is relaxed "," in the head cleanliness, calm, clarity "- pass 2-3 circles.
- General teams: "Feet - relaxed", "hands are relaxed", "head - relaxed", "the whole body is relaxed", "muscles are relaxed" - we pass 2-3 circles.
If everything is done correctly, you will practically stop feeling your body, this condition is warm, close to weightlessness, as if the body dissolves in some warm yellow energy. Stay in this special state of relaxation from 5 to 30 minutes. And you will feel a powerful tide of energy, psycho-emotional soothing and recovery, as well as improved mood.
Until you remember and do not learn the commands and pronunciation sequence - print yourself commands, do relaxation sitting and spy the commands with one eye (until you remember).
Step 2. Adding images, work with some chakras and deepening a meditative state.
Body position, as in step 1. Either Löse, or sitting. If you are lying quickly fall asleep, it is better to relax sitting. It is important not to fall asleep until you pass the whole cycle of teams so that your will and self-controlling fully worked and controlled relaxation.
About how to enter the meditation, read more in the article - in the section "Introduction to Meditation". And now we will look at the abbreviated version of meditative relaxation and calm consciousness that will not require special esoteric knowledge from you, and it will require only the initial self-control, the execution of teams and less normal work with images.
- ATTENTION TO Feet, Teams: "Feet - relaxed", "Muscles of legs - heavy", "gravity" - We repeat the teams 3-5 times.
- We transfer attention to the hands, teams: "Hands are relaxed", "the muscles of the hands - heavy", "gravity" - repeat 3-5 times.
- Attention to the body, the team: "Body is relaxed", "pelvis, back, belly, chest - relaxed", "body muscles - heavy", "gravity" - 3-5 times.
- Attention to transfer to the neck and head, teams: "Neck, face, mouth, nose, eyes, forehead - relaxed", "face - relaxed", "in the eye", "on the face of a light pleasant smile, like the Buddha" , "In the head - cleanliness, calm, clarity" - We pass 2-3 circles.
- Warningly we distribute evenly throughout the body, the team: "The body is relaxed", "muscles - heavy", "gravity", "muscles - marched, crushed" - we pass 3-5 more circles.
- We present how from the area of \u200b\u200bthe tailbone () pink light is bottled throughout the body, according to the muscles, fill the body with pink light, teams: "Muscles - heavy", "gravity" - 3-5 times.
- We present how from the area of \u200b\u200bthe belt () orange light-fire is bottled throughout the body, except for the head, the whole body is filled with heat, the team "body is warm", "warm", "the whole body is warm" - 5-7 more circles. We pronounce the teams slowly, warm strong and velvet voice.
- We present how from the field of solar plexus (at the level of the spine,) - the bright yellow light fills the belly, and then bottled throughout the body, including the head and face, the team: "Belly - Warm", "Heat", "The whole body is warm" - We pass the teams 5-7 times.
- We allocate your attention throughout the body, Soothing Teams: "Body is relaxed", "warmth", "Consciousness is calm", "peace" - we pass 5-7 times.
- We present how from the center of the universe in the top includes a flux of white-gold light with a diameter of 10-15 cm. And the wave behind the wave fills the whole body: head, neck, hands, torso, legs. We spend your attention from the top of the top of the top and fingertips - 5-10 times. Fill yourself with light.
- Attention to be transferred to the breast center (at the surface,), we present, as if here in the chest, the sun flashes, the fire balloon with a diameter of 10-15 cm, the light begins to fill the whole body, the team: "Light, joy, love - on Light, on the whole body "- repeat 10-15 times.
- Further, the light from the inside begins to go beyond the borders of the body in all directions, the outlines and borders of the body - dissolve and erased, the teams: "I am light", "I am growing energy" - 5-10 times.
Let's release their consciousness, attention, feel like and growing light, energy, inner smile, like the Buddha, absorb the energy with soul and body, growing. Being in this state at least 5 minutes, better 15-20-30 minutes.
After the relevant practices, I really ask you to write your impressions in the comments under the article!
If you have any questions about machinery - also write me either in the comments or in!
And if you have the need to work with me individually, as for example, on the development of meditative techniques -!
Anxiety and stress are needed to protect against danger. The brain assesses the surrounding situation. If something threatens our security, it translates the body into combat mode to fight and run away. But most of the stressful situations that we face every day do not kill us. Maybe we swear with colleagues, preparing for the exam or going to the first date. In such conditions, the reaction of the body only interfere, we are nervous and cannot focus on work, remember information or engage in creativity.
You need to turn off the voltage and relax. But how to do it, if you worry? The brain is over-excited, and self-sewn, that everything is in order and you need to take yourself in your hands, does not work.
Do not confuse relaxation and rest. No one bothers at the same time to sit and do nothing, but at the same time worry and worry. So just a break in the work will not help relax and calm the nervous system.
The best option is to act by body, that is, relax muscles and remove the consequences. The brain will decide that once the body is calm, there is no danger, then you can calm down.
To do this, try the technique of deep relaxation, which offers NO PANIC charity society, helping people with alarming and panic disorders.
Start relaxing
To feel the effect of the first classes, find a comfortable and quiet place where you will not distract at least five minutes. It is better to work out the technique of the house, in cozy clothes, to repeat it in other conditions.
Turn off the music, if possible, turn off the light and sit in a convenient post. Breathe free when you do exercises, do not delay your breath and do not try to breathe deeply. Think what you only need to relax, nothing more.
Feel the difference between tension and relaxation
To relax, you need to feel the tension. Start with hand brushes. Squeeze the fists as much as you can, and count to 10. After that, relax the fists so that the fingers of the hands are freely lying on the knees or on any other surface. Feel how the hands are moving differently when they are tense and relaxed, remember the moment of relaxation and leave the hand brushes in a calm state.
Then you need to strain turns and relax muscles in the whole body in the following order:
- Forearm. Bend your hands in the elbows and try to press the fists to the shoulders.
- Muscles back surface hands. Place your hands as much as you can.
- Shoulders. Raise your shoulders to the ears.
- Neck. Wrap your head back.
- Forehead. Raise your eyebrows, as if you ask the question.
- Eyelids. Firmly climb.
- Jaw Squeeze your teeth.
- Language and throat. Press the tongue on the palate.
- Lips. Tightly squeeze your lips, as if you want to keep something small.
- Chest. Take a deep breath and hold your breath.
- Stomach. Strain the muscles of the press, as if preparing to strike.
- Fucks and loin. Innek your back and squeeze the buttocks.
- Legs. Straighten your legs and pull the sock.
Strain the muscles to the maximum for 10 seconds, and then relax them and listen to the difference in sensations.
Give the body to get used to relaxation
Sit in silence with relaxed muscles a few more minutes to remember how the body feels at rest.
Perhaps the first time you do not relax completely, but if you can regularly practice and fight with this technique, you will soon feel that you have enough five minutes to calm down and manage your emotions again.
Subsequently, you will learn to relax even on the go: for example, relax hands and back, when go to work, and legs when sitting at the computer.
Our world is dynamic, and sometimes it changes even too often. Stress becomes an ordinary satellite of everyday life. He is so habitant that we stop noticing him. But to preserve your own sincere equilibrium, you need to give yourself the opportunity to relax, remove the tension. Below will be the effective ways to help you do it. Many of them are quite common, some will seem to you slightly unconventional. But use them, because you deserve rest.
1. Constantly move
It will seem strange to you, but it works. Perhaps the only thing you want is just to lie on the sofa and relax, but believe me, it is the movement that will charge you with energy and give a good mood. Leisurely walk on foot after a hard working day, and you will feel that fatigue goes away.
2. Love tea
Especially green. He is rich in L-Tianin, and this substance (proven by scientists) helps to fight anger.
3. Use mental visualization
This method helps calm down. Just imagine yourself in your favorite place, for example on the beach or in a quiet cafe, and you will feel a peace.
4. Refer to nature
The green color of the leaves and the grass soothes, in contrast to a similar shade of pixels on the screen.
5. Get diary
Well, or blog, if this option is more suitable for you. After splashing on paper your feelings and emotions, you can analyze your actions and understand what to do next.
6. Do not run from boredom
When the next time you will be bored, do not go to the network for a new film or TV series. Think about the real world, your nearest material environment. What would you like to change in it? Act! As you can see, boredom can serve as a manifestation of creativity.
7. Hold the time to your interests.
Do you like to embroider with a cross? So do it. Do you like to cook? So bake the cake. Detach the time of the classes that you bring joy.
8. Night
Sometimes to calm down, you just need to sleep in the afternoon. And then you begin to look at all problems and troubles differently, and they no longer seem so frightening.
9. Exit the Internet
This will help you focus on what is happening here and now. Yes, and with constantly pop-up notifications about communications in social networks, peace is unlikely to succeed.
10. Meditate
This method of achieving harmony with himself is known for a long time. And he just works.
11. Do yoga
Yoga is the same meditation, but only complemented by an important physical component. And she also works.
12. Make cleaning
Cleanliness and order around will bring harmony and pacifying into your inner world. Reach calm in chaos is hardly possible.
13. Stroll
Walk will give you a sunny mood, and at the same time will come back stress. Enjoy the city, people around you and charge a positive.
14. Read
Imagine evening, soft plaid, an interesting book ... Soothes? Then give it into life already tonight. By the way, now you used the reception of the visualization described in paragraph 3. Did you see what it works?
15. Dance when no one sees you
Sounds stupid? This is the case. But the dancing helps to cope with tension, not only mental, but also physical.
16. Talk to yourself
Before doubting the adequacy of the author of the article, just try to do it. You can talk to your reflection in the mirror about yourself, about people around you and even about how the day went. When we verboldifying our own experiences and thoughts, finding out of difficult situations is becoming easier.
17. Hug your pet
This method is not suitable for you if only aquarium fish lives at home. And owners of cats and dogs such hugs with pets help to cope with stress. In addition, it reduces blood pressure and soothes.
18. Listen to music
Melody just owe you like. In this case, emotions from her listening will be exceptionally positive.
19. Communicate with friends
Man is a social being. He can not be lonely and staying happy. So call the same friends to visit and just communicate.
20. Learn something new
Have you ever wanted to learn how to shoot onion or weave macrame? So why not do this today?
21. Speak "No"
Help people are normal. Moreover, it is noble and truly humane. But you will be able to deny help if this altruism bring a negative first personally to you. And do not make the above your strength.
22. Try!
Stretching will help not only remove the tension, but also to gain flexibility. And besides, it has a beneficial effect on the health of the blood and lymphatic systems of the body.
23. Take a bath with foam
Warm water will help you withdraw stress after a long hard day. And bubbles soothe.
24. Buy a special ball
A simple little ball is an excellent simulator for muscles of hands. And he also helps to remove stress.
25. Look in the window
This is a great way to dedicate from worries and in a short period of time calm down for those who cannot stand right now and leave work.
Popcorn, warm plaid and a good film - one of the best ways to relax.
28. Eat chocolate
Scientists have proven that dark chocolate actually helps reduce the level of stress. But remember the feeling of measure, relaxing in such a sweet way.
29. Smile
Try to smile more often. Look for this reason in everything. Stress retreats if you look at the world with a smile.
30. Come go barefoot
Perhaps you will be taken for hippies. But this method really works, because feeling the skin of the soil, grass, or even warm asphalt, you enhance your own unity with nature. And it calms down.
31. Spread yourself
Connect your inner BEONS and spoil. This method is ideal if used with option 15 ("Dance, when no one sees").
32. Treat yourself
It is not so important that it will be a chocolate or a ticket to a concert of a famous rock band. Just allow yourself something that you really want to.
33. Try aromatherapy
Some fragrances, for example, jasmine or lavender, soothe and configure the romantic wave.
34. Find the cause
To be relaxed - it is very important. But sometimes you just need to find the cause of stress, in order to cope with it. Take around by this, but remember: what eludes a closer look, can actually hide in the most prominent place.
35. Chew Zhwakhku
Yes Yes exactly. Chewing gum really helps to cope with stress. Just put it in your mouth, what could be easier?
36. Find your "mentor" on relaxation
It may be your colleague who persistently transfers all the difficulties of the workflow and personal life, or the next hero from the American film, which remains calm what would happen around him.
37. Be spontaneous!
No, it does not mean that you can now throw a job, home and go to live on Tibet. Just bring a little surprise to quite familiar things. For example, go to another way to work or go to the store at the other end of the city for something delicious.
38. Forgive yourself
Are you again tormented by incomprehensible emotional tension? Release the situation, forgive others and yourself. Staying thoughts in the past, we are becoming "missing" in the future.
39. Breathe
This is perhaps the easiest way. Wherever you are, you can always take a deep breath several times. And it will definitely calm you.
40. Remember: all is well
We all make mistakes. Anyway, everything changes, and usually - for the better.
Hi friends!
In the current world, in that turmoil, a pile of robots, everyday life, various tasks, we have already begun to forget what relaxation is. And many do not even know how to do it. In today's article you will learn how to learn to relax quickly and easily.
On the very fact of the way there are many ways, but not everyone will suit everyone. Why? Because we all are different and individually we select for yourself what is able to relax us.
Surely you already have any things or actions that you forget about everything, but if you have a stupor, then below you will get ways that can relax any person in absolutely any situation and help to stop nervous ( By the way, I advise you to read the article separately on this topic).
Of course, there are different situations, maybe something suddenly happen, it can accumulate a lot of things in my head, and you are tense from this gravity, you can chronically begin to test the tension in an absolutely any unfamiliar situation, or from work / studies came uploaded.
And sometimes it is extremely difficult to remove, but on how fast you will learn how to do it, your future health and calmness depends on. Remember this!
How to learn to relax in any situations?
1. Control your emotions.
Our emotions are what is fully subject to us, although sometimes they are extremely rare and controlled. And yet is possible. That is why it is necessary to start learning not in some kind of special equipment of relaxation, but the control of their any emotions, both positive and negative.
And when you can easily dispose of emotions, then you may not need additional ways to relax, since the brain will be relaxed, controlled and fresh.
But if you do it difficult or you do not know how to teach you to control your thoughts, emotions, then in the next article I will definitely share with you a few chips, how to do it, so I recommend not to miss it.
2. Use a diaphragm breathing.
This method will help in any situation that has just happened. And delivered a lot of voltage to your body.
Why does it help? Because, in contrast to breast breathing, the diaphragmal is better saturated with oxygen your fabrics, which contributes to the derivation of toxins from the body, and relaxing the body. All secret in deep breaths.
It is done very simple! You need ideally to lie down, or sit if there is no such possibility. Keep your back smoothly, look in front of you. Put one hand on the chest, another on the stomach. Inhale and exhale deeply, but do not strain hard. And what it will already be relaxed 🙂.
If your hand on the chest moves, then you do not correctly. With proper aperture breathing, the hand on the stomach should move up and down, and the hand on the chest should remain stationary.
At any time it will help you and feel relaxed.
3. Music therapy.
Oh! Past music can not be passed. She inspires us motivating, makes cry and rejoice, and she will help us learn to relax.
And here everyone will have their favorite melodies, and songs, however, if we are talking about relaxing, it is best to listen to light music, without words. It can be a classic, for example, I relax Piano, just jazz. In addition, I personally did not try, but I know that it often listens to the sounds of nature, which also has a positive effect.
If you know that you are waiting for a strained day, then prepare some good musical works in advance. You can take them with ourselves downloading to the player or phone and listen to the headphones along the way home or already at the arrival of the house, combining the data method with the second.
4. Make self-massage.
Unfortunately, we do not always have the opportunity to visit the masseur immediately after work or some kind of event, after a heavy day or simply obtained stress.
In this case, self-massage will help, which you can do either using some special exercises, or with the help of special handheld equipment that can be taken with you.
5. Monoton process.
A way that is always in sight, but I myself specifically recognized only recently. The essence of it is to relax in some monotonous process of the type of seed pink. This allows you to distract from the problem, And in the lesson to relax. The main thing is that it was a pleasant and very easy, not delivering large physical labor.
Contract : Loose your beast.
It is that at the peak of your voltage heat, you need to free the accumulated negative energy.
And here you can do in different ways: you can ok, you can fade into the center, go to the hall to beat the pear or participate in sparring. Physical work will release everything unnecessary and after that comes complete relaxation.
Remember! This method does not mean what needs to be broken on some, friends, familiar relatives! It is impossible to do this. This means that you just need to direct the tension in the right direction, and then after this is provided.
Today, these tips 🙂. I hope they will help you, and you will not now wonder how to learn to relax, because they are abuse.
P.S. Well, if you liked this article, and you want to get even more useful materials and tips on self-development, personal growth and a healthy lifestyle, I advise you to get the latest statics on your post office.
Relax from time to time it is necessary to each person! Relaxation - not just useful, but the necessary lesson! Of course, there are many ways to whom you can resort to relax: massage, special relaxation sessions, tea ceremonies, sauna, etc. And now there is a paradox: those people who need relaxation are needed most of all - there is no time to attend such events. The more man is busy, the more often the relaxation is needed, but the less opportunities he has to seek professional relaxation.
Therefore, it is important to be able to organize relaxation yourself! This article is about home relaxation methods. There are many ways, in the article will turn out only some.
First I will tell you a little about the subjects helping to relax. They can be applied with any relaxation method.
Candles: ordinary or flavored. Protect relaxation in any way. Soft light emanating from the tongue of the flame relaxes, helps to remove unnecessary thoughts, unload the mind. No wonder the fire is included in the list of things to which you can watch infinitely! When applying them, it is necessary to observe the important rule: no matter how much you will not relax - keep fire safety!
Aromatic means (sticks, oils, etc.) - Excellent helpers with relaxation. They help set tone and mood. For relaxation by any ways, the comfort and good mood is primary, namely, the aromatic means and contribute to them. They will help fully relax, no matter how much you did it.
Music. Not suitable any. Need smooth, slow, calm. Better is instrumental, without words. Music background will suit all methods of relaxation, in any manifestations. Fortunately, in our age of technical progress there are many ways to listen to the melodies, even from the phone!
I. situationin which they are engaged in relaxation. It is useful to pay only for yourself at least 5 minutes! No one should distract you, just so you can truly relax. It is desirable that at home there is no one, or households should be warned that for some time you should not distract you. It is better to turn off the phone.
Methods of relaxation at home
Method 1. Warm bath. Water has a soothing effect. Relax and sounds of flowing water, and sensations, and comfortable temperature. For relaxation, special cosmetics are remarkably suitable in this way: bath foam, salt, aromaasla. If the adoption of the bath for you is a relaxation method, you should not do something else during the process: read, dig in the phone or tablet. Relax and enjoy! Water helps precisely physical relaxation. And in order to relax and the soul as best can be applied. For example, essential oils. They can be used in different ways: add to water, warm in special vessels to aromatize the room. Oils, ideal suitable for such a relaxation method: Lavender, Orange, Ylang-Ylang, Geranium, Ladan, Bergamot, Mandarin, Mint, Rose, Majorran. Their smell is well relaxing! Concentrated oils should be used carefully: they are added to the water in small quantities. In no case do not allow your eyes!
Method 2. Tea party. Many varieties of tea relax the body: soul and body. To carry out tea-relaxation, you need to create an appropriate atmosphere. There are no little things! It is necessary to literally kayfan from relaxation! You must also like and cups, and chairs, and a table that use! And sit, but, maybe it is necessary to rest in a convenient position. Brew certain varieties of teas! It is known that some varieties have a tonic effect. Help relax can tei: Milk Ulong, those Guan Yin, Red Shyasyan, Light Ulong, Dark Ulong. Variation of this relaxation method - brewing and use of herbal decoctions. Plants can relax you: chamomile, mint, Melissa, Kalina, St. John's wort, crushed valerian root. Herbs and fruits can be used individually and in combination. Several ways to prepare drinks that help relax: 1). Chamomile flowers and mint leaves / Melissa in 50/50 ratio. 2). A teaspoon of the Hypericum with the addition of 3-4 berries of viburnum on a glass of boiling water. Brew 5 - 10 minutes. 3). In equal proportions, mix chamomile, mint (Melissa) and valerian root, pour boiling water for 5 to 10 minutes. You can add honey to all drinks! After relaxation in this way, you need to give yourself time for rest to come to yourself. Do not run immediately to accomplish great things! Return to the usual world carefully and gradually.
Method 3. Mind relaxation. For this method of relaxation, the situation is especially important! Arrange your space so that everything around helped you relax! Attach the light, burn the candles, put melodious music (as an option - the sounds of nature), use incense. Set as much as possible, start relaxing smoothly, from top to bottom. Feel the support beneath yourself, feel like the limbs are conveniently located. Under the legs there is a support, they relaxed. Close your eyes. Start relaxing from the shoulders muscles. Feel like shoulders relax, become warm and heavy. Imagine that pleasant heat spreads from the shoulders throughout the body, goes into hand. Feel like hands relax: from shoulders - to elbows, then - to the wrists. Relax your brushes, every finger on your hands. Pay attention to breathing! It is even and free, relaxes you ... Feel how heat is bottled in the chest, sunny plexus, stomach. From the abdomen it spreads to his feet. Relax legs: hips, knees, tibia, ankles, feet. Feel like feet become warm and heavy. Feel how the heels are relaxed, the fingers of the legs. Pay attention to the back. Feel the blades, relax them. Feel how the neck, the back of the neck relaxes, the place between the blades. Relax your face muscles! Feel the cheeks, cheeks, chin. Eyelids are heavy, eyelashes sticking, eyes relax ... Now that you completely relaxed - imagine a mental image, imagine what you are nice! See your beautiful picture (meadow, stream, house, sea, clouds)! The image can be realistic, or fantastic, how much more like! Stay in this place. Continue relaxation with a mental way as needed. You can take a little bit. Sleep after such a relaxation method refreshes and gives strength!
Method 4. Respiratory Relaxation. Of course, the creation of the atmosphere will help this method. But this is optional. Take a comfortable posture: sitting or lying. This relaxation method takes about 5 minutes. Just raise. Just breathing you need a certain way! First, the stomach. Incho and exhalations must be full, long, deep. Lying on the back, this way relaxation is easier. Put one hand on the belly, above the navel, the other - on the chest. Watch your hands during breathing. The upper hand will stop at the chest. Lower - rises when inhaling and lowered when exhaling. During the inhalation, count to 5. Slowly exhale, also counting to 5. Continue the exhalation until all the air leaves the lungs. Feel like the body relaxes! Imagine that with each breath filled with force and energy, and with exhale you are sorrows, problems, resentment. This relaxation method is good because it can be done quickly, almost in any atmosphere. It is very useful to carry out such relaxation before bedtime.
Sure, these methods can be combined with each other! For example, after a hot bath, you can arrange a breathing or mental relaxation, or right during the taking a bath you can drink a drink that helps relax. You can add the breathing relaxation of mental. Combine methods are possible in any order and any combination.
What kind of relaxation methods you did not prefer relax regularly! And share your experience and developments on the forum on the link below!
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