Example Relaxation discussion in Relaxation at Yoga Teaching Subjects/Topics at Yoga Teaching Forum - the premier forum for discussion between students and teachers involved in yoga teacher training Example Relaxation


	MAIN INDEX	SEARCH POSTS	WHO'S ONLINE	LOG IN

Forum Home: Yoga Teaching Subjects/Topics: Relaxation:
Example Relaxation

yoga teaching forum home for discussions between students and teachers

Rod
Administrator/ Moderator

Aug 30, 2004, 3:10 PM

Post #1 of 12 (7971 views)
Shortcut

Example Relaxation	Can't Post

Why do relaxation activities? Progressive relaxation of the muscles reduces pulse rate and blood pressure. It is an excellent treatment for anxiety, insomnia, fatigue, mild phobias, and even stuttering.

This relaxation will provide a way for identifying particular muscles and distinguishing between tension and relaxation. You can use to make yourself a tape to work to.

Introduction
It can be practiced in a chair or lying down with the head supported. Each muscle group is tensed for five to seven seconds and then relaxed for 20 to 30 seconds. Do not attempt to do this while operating a motor vehicle because many are able to relax to the point of falling asleep when using a taped recording. By making yourself a recording with the instructions to play during the practice, you can close your eyes and actually focus on each muscle group while performing the exercise.

Start Relaxation
Upon getting in a comfortable position to relax, begin playing your recording that would instruct you to do as follows.

Hand. Clench your right fist tighter and tighter, studying the tension as you do so. Keep it clenched and notice the tension in your wrist, hand, and forearm. Now relax. Feel the looseness in your right hand and notice the contrast from the tension. Repeat this with your right fist. Relax and feel the difference. Repeat the procedure with the left fist, then both fists at once.

Elbow. Now, bend your elbows and tense your biceps. Tense them as hard as you can and notice the feeling of tightness. Relax and straighten your arms. Let the relaxation develop and feel the difference. Repeat this at least once.

Head. Turning your attention to your head, wrinkle your forehead as tight as you can. Now relax and smooth it out. Let yourself imagine your entire forehead becoming smooth and at rest. Now frown and notice the strain spreading throughout your forehead. Allow your brow to become smooth again. Close your eyes. Squint them together and look for the tension. Relax your eyes. Let them remain closed both gently and comfortably. Now, clench your jaw, biting hard - noticing the tension throughout your jaw. Relax your jaw. When it is relaxed, your lips will be slightly parted. Appreciate the difference between the tension and relaxation. Now press your tongue against the roof of your mouth. Feel the ache in the back of your mouth. Relax. Press your lips together. Now press them into an o. Relax your lips. Notice that your forehead, scalp, eyes, jaw, tongue, and lips are all relaxed.

Press your head back as far as it can comfortably go and observe the tension in your neck. Roll it to the right, and then slowly to the left. Feel the tension move and disappear with each position. Now, move your head forward so that your chin touches your chest. Then, return your head to a comfortable position.

Shoulders. Shrug your shoulders as high as you can, then hold it. Allow them to drop and feel the relaxation move through your neck, throat and shoulders. Inhale as deeply as you can. Hold your breath for five seconds, then exhale. Feel the looseness in your chest as you exhale the breath gently. Inhale and exhale again, feeling more and more stress drain away with each exhale.

Stomach. Tighten your stomach. Place your hands on your abdomen and try to force air into the tightened stomach. Make sure you dont expand it. Hold and then slowly release your breath. Arch your back without putting strain on your stomach. Keep the rest of your body relaxed while focusing on the tension in your lower back. Relax deeper and deeper.

Buttocks. Tighten your buttocks and thighs. Press your heels down as hard as you can, causing your buttocks and thighs to flex. Relax and feel the difference. Curl your toes downward causing your calves to tense. Feel the tension, then relax. Bend your toes toward your head, creating tension in your shins. Relax again.

You have now tensed and relaxed all of the major muscle groups of your body. You should now feel more relaxed so that it is easier to get some sleep.

In making your tape, you may want to include some soft background music behind your voice to assist in the sensation of contentment and relaxation you are trying to cause.

Namaste,

Rod
_________________
Yoga au
Yoga is a light; which, once lit, will never dim. The better your practice, the brighter the flame.
--BKS Iyengar

(This post was edited by Rod on Sep 1, 2004, 9:03 AM)

Rod
Administrator/ Moderator

Aug 30, 2004, 3:29 PM

Post #2 of 12 (7953 views)
Shortcut

Re: [Rod] Example Relaxation [In reply to]	Can't Post

Note, sometimes it is easy to make the mistake of allowing muscles other than the intended group to tense as well; in the example, this would be tensing muscles in your right arm and shoulder, not just in your right hand. With practice you will learn to make very fine discriminations among muscles. Anyway do the best you can Practice, Practice, Practice and it will make sense with time.

Namaste,

Rod
_________________
Yoga au
Yoga is a light; which, once lit, will never dim. The better your practice, the brighter the flame.
--BKS Iyengar

Rod
Administrator/ Moderator

Aug 30, 2004, 3:38 PM

Post #3 of 12 (7952 views)
Shortcut

Re: [Rod] Example Relaxation [In reply to]	Can't Post

Recorded relaxation instructions should, of course, be done in a soft, soothing voice, using a good recorder.

Here is another example relaxation. The self-instructions suggested below are adapted from a script by Dorothy Suskind (Cheek, 1976).

Make whatever changes you like, perhaps using some of the deep-muscle relaxation instructions.

"Get comfortable. Close your eyes. Listen carefully and try to relax as fully as you can. Now, stretch your legs out as far as they can go. Turn your toes under and tighten the muscles in your feet very, very tight. Hold it. And now also tighten the muscles in your calves and those in your thighs. Make your entire leg--both of them--straight and tight as a drum, very tense, and hold it, hold it (about 6 to 8 seconds). And now, relax all the muscles in your toes, all the muscles in your calves, all the muscles in your thighs. Notice the relaxation. Let your legs go completely limp. And now, feel that wonderful relaxation coming up from your toes, up your calves, up your thighs. Feeling wonderfully relaxed, very comfortable, warm and limp, very calm, very relaxed. Feeling beautiful, just beautiful, wonderfully relaxed.

Now stretch out your arms. Make tight fists with your hands. Feel the tightness, and now make it tighter, tighter, tighter. Hold it. And now bend both fists down toward your forearm, tense the muscles in your wrist, in your forearm, in your upper arm. Tense it until it trembles. Hold it. Hold it. And now, let go, just let go, and let that wonderful feeling of relaxation flow right through your fingers, your hands, your forearm, and your upper arm. Let your arms go completely limp. Feeling wonderfully relaxed, completely relaxed, very calm, warm, limp, comfortable and beautiful, just beautiful.

Now, with your eyes still closed, imagine yourself relaxing all over...(you can tense and relax each part if you like)...relax your face, your neck, your shoulders, your back, your stomach, all over.
I will now count down from 10 to 1. I am going to find myself deeper and deeper relaxed and I will have a feeling of well-being, as I count down to 1. Calm and relaxed, and wonderfully well, just relaxed.

I'm going to count, 10...9...8...7...6...5, very, very relaxed, 4...3, very deeply relaxed, 2...and 1.

I am very calm, very relaxed, and getting more and more deeply relaxed all the time.

Think of nothing now but relaxation, feeling wonderfully relaxed, calm, feeling well all over, just relaxed, calm, relaxed, feeling wonderfully well.

I will now enjoy some quiet time just relaxing. Then when I'm ready to wake up, I'll start the player again. I'll stop the tape player at this time so I can enjoy quiet relaxation as long as I want" ............ (leave a15-20 second pause on the tape)

"I am now ready to wake up and come back to the real world. When I count to 10, I will open my eyes and feel calm, I'll feel refreshed and wonderfully well, 1...2...3...4...5...6, more and more alert, 7...8, beginning to move, 9...10, feeling wonderfully relaxed but awake and eager to get on with the day."

Namaste,

Rod
_________________
Yoga au
Yoga is a light; which, once lit, will never dim. The better your practice, the brighter the flame.
--BKS Iyengar

Rod
Administrator/ Moderator

Aug 30, 2004, 3:40 PM

Post #4 of 12 (7951 views)
Shortcut

Re: [Rod] Example Relaxation [In reply to]	Can't Post

Another relaxation example.

Deep-muscle relaxation involves focusing on a small group of muscles at a time, e.g. "make a fist" or "make a muscle in both arms."

With each set of muscles you go through the same three-step procedure: (a) tense the muscles. Notice each muscle. Tighten the muscles until they strain but not hurt. The muscles may tremble which is okay but be careful with your feet and other muscles that tend to cramp. It does not need to be rigorous exercise. Hold the muscles tense for 5 to 10 seconds. (b) Suddenly, say relax to yourself and let the muscles relax completely. (c) Focus your attention on the marked change in the muscles from when they are tense to when they are relaxed. Enjoy the pleasure and relief that comes with relaxation. Give yourself instructions to relax more and more, to feel more and more comfortable all over. Relish the peaceful, refreshing, rejuvenating calm for 20 to 30 seconds, then repeat the process with the same muscles or with a new group.

In this way you replace muscle tension with soothing relaxation all over your body.

At first, this three-step procedure may need to be repeated two or three times for each set of muscles. With practice, however, you can relax in a few minutes. Use groups of muscles something like the following (don't get overly precise about this, any group of muscles will do fine):
Arms

Hands and forearms--"make a tight fist" and bend it down towards the elbow. Start with one arm, move to both arms.
Biceps--"make a muscle." Both arms.
Triceps--stretch the arm out straight, tensing the muscle in the back of the arm. Both arms.

Upper body

Forehead--raise eyebrows and "wrinkle forehead"
Eyes--close eyes tightly (careful if wearing contacts)
Jaws--clinch teeth
Tongue--press against roof of mouth
Lips--press lips together
Neck--roll head right, back, left, down (chin on chest)
Shoulders--shrug up, move forward and back
Chest--inhale and hold it, relax as you exhale
Stomach--"suck it in," push it out
Back--arch it

Legs

Thighs--make legs stiff and bend toes and feet up towards knees
Calves--make legs stiff and straight, bending toes and feet down away from head
Toes--curl toes

Total body

Occasionally give self-instructions for the muscles recently relaxed to continue relaxing more and more. Check to see if all are comfortable; if not, move them or go through the tense-relax routine again.
Give general instructions to feel good and warm and heavy, to smooth out the muscles, to feel calm and rested, to enjoy the relaxation, etc.
Imagine you are floating down a mountain side on a soft cloud, enjoying the view and counting down slowly from 10 (top) to 1 (bottom), and feeling more and more deeply relaxed as you float to the bottom of the mountain.

When you want to come out of the relaxed state, say to yourself: "To wake up I'm going to count from 1 to 10. When I reach 10 I will be awake and refreshed. 1...2...3...4...5...you're half way there...6...7...8...begin to stretch...9...10, wide awake and feeling good.

Namaste,

Rod
_________________
Yoga au
Yoga is a light; which, once lit, will never dim. The better your practice, the brighter the flame.
--BKS Iyengar

Rod
Administrator/ Moderator

Aug 30, 2004, 4:10 PM

Post #5 of 12 (7949 views)
Shortcut

Re: [Rod] Example Relaxation [In reply to]	Can't Post

This practice is very simple to do and will probably take no more than a couple minutes (longer if it is comfortable).

The basic practice is simply to tense muscle groups, and then release the tension. You may find it comfortable to go through the sequence only one time, or to go through it several times.

Do both the tensing and the releasing with full awareness. There is no need to tense at 100% of your capacity--about 50% of your capacity to tense will be sufficient.

It is best to maintain breath awareness as you do the practices. You will come to experience the way in which breath is a manifestation of energy, and how that energy flows throughout your being.

First, tense all of the muscles of the face, including forehead, cheeks, mouth, and upper neck. Then release with full awareness. You will notice the relaxation.
Gently roll the head from side to side, with awareness of the tightening muscles, and the feeling of release.
Tighten the shoulders, pulling them upwards and forwards. Then release.
Tense the entire right arm, from the shoulder down through the fingers. Do this without making a fist or lifting your arm off of the floor. Allow your attention to be deep inside the arm, not just on the surface. Then release slowly, with awareness.
Tense the left arm in the same way, and observe the release.
Gently tense the muscles of the chest and the abdomen, while continuing to breathe without holding the breath. Then release.
Tense and release the right hips and the buttocks.
Tense and release the right leg, down through the feet and toes in the same way that the right arm was tensed and released.
Tense and release the left hips and buttocks.
Tense and release the left leg.

While no longer tensing any muscles, allow your attention to drift back up through the legs, through the abdomen and chest, through the arms, and back to the face.

Namaste,

Rod
_________________
Yoga au
Yoga is a light; which, once lit, will never dim. The better your practice, the brighter the flame.
--BKS Iyengar

Rod
Administrator/ Moderator

Aug 30, 2004, 4:13 PM

Post #6 of 12 (7948 views)
Shortcut

Re: [Rod] Example Relaxation [In reply to]	Can't Post

Lie in the corpse posture with your eyes closed.

Lie in such a way that your head, neck, and trunk are aligned.

You want you spine to be straight, not turned left or right anywhere along the length of the spine.

It is most comfortable to be lying on a soft surface, such as a folded blanket placed on top of a rug.

To lie in a bed may not give enough support to your back and body. A thin cushion, maybe an inch or two makes a nice support for your head.

Allow the breath to be smooth, slow, and with no noise or pauses.

Allow your attention to move through your head and face, including the top of the head, forehead, eyebrows, eyes, cheekbones, and nostrils.

Be aware of the breath at the nostrils for several breaths.

Continues to survey mouth, jaws and chin.

Then survey the neck and throat, shoulders, arms, elbows, wrists, hands, fingers, and fingertips.

Feel as though you are inhaling from the tips of the fingers up to the shoulders, and then exhaling back to the finger tips. Do this several times.

Then move your attention from the fingers, back through the hands, wrists, lower arms, upper arms, shoulders, upper back and chest.

Concentrate at the center of the chest, and exhale and inhale completely several times.

Be aware of the stomach, abdomen, lower back, hips, thighs, knees, calves, ankles, feet, and toes.

Exhale as if your whole body is exhaling, and inhale as if your whole body is inhaling. As you exhale, let go of all tension, worries, and anxieties. Inhale as if you are inhaling new energy, as well as a sense of peace and relaxation. Exhale and inhale several times.

Then move your attention from the toes to the feet, ankles, calves, thighs, knees, hips, lower back, abdomen, stomach and chest.

Concentrate at the center of the chest, and exhale and inhale completely several times.

Survey the upper back, shoulders, upper arms, lower arms, wrists, hands, fingers, and fingertips.

Feel as though you are inhaling from the tips of the fingers up to the shoulders, and then exhaling back to the finger tips. Do this several times.

Then move your attention from the fingers, back through the hands, wrists, lower arms, upper arms, shoulders, neck, throat, chin, jaws, mouth, and nostrils.

Be aware of the breath at the nostrils for several breaths.

Move your attention to the cheekbones, eyes, eyebrows, forehead and the top of the head.

For about one minute, allow your attention to be aware of the smooth, slow, serene flow of the breath. Let your mind make a gentle, conscious effort to guide the breath so that it is smooth, calm, deep, and without any noise or jerkiness.

Namaste,

Rod
_________________
Yoga au
Yoga is a light; which, once lit, will never dim. The better your practice, the brighter the flame.
--BKS Iyengar

Rod
Administrator/ Moderator

Aug 31, 2004, 10:46 AM

Post #7 of 12 (7945 views)
Shortcut

Re: [Rod] Example Relaxation [In reply to]	Can't Post

Another Deep Muscle example relaxation

Before I begin I would like you to take a few seconds to relax as much as you can totally on your own..... Settle back as comfortably as you can. Let yourself relax to the very best of your ability....Now, as you relax like that, clench both fists, just clench your fists tighter and tighter, and study the tension as you do so. Keep them clenched and feel the tension in your fists, hands, forearms....and now relax. Let the fingers of your hands become loose, and observe the contrast in your feelings...now let yourself go and try to become more relaxed all over...Once more, clench your fists really tight...hold them, and notice the tension again....Now let go, relax; your fingers straighten out, and you notice the difference once more....Each time, pay close attention to your feelings when you tense up and when you relax. Now straighten your arms, straighten them so that you feel the most tension in the triceps muscles along the back of your arms, stretch your arms and feel that tension...and now relax. Get your arms back into a comfortable position. Let the relaxation proceed on its own. Your arms should feel comfortably heavy as you allow them to relax...Straighten your arms once more so that you feel the tension in the triceps muscles; straighten them. Feel the tension...and relax. Get your arms comfortable and let them relax further and further. Continue relaxing your arms even further. Even when your arms seem fully relaxed, try to go that extra bit further; try to achieve deeper and deeper levels of relaxation.

Let all of your muscles go loose and heavy. Just settle back quietly and comfortably. Wrinkle up your forehead now; wrinkle it tighter...and now stop wrinkling your forehead, relax and smooth it out. Picture your entire forehead and scalp becoming smoother as the relaxation increases... Now, close your eyes tighter and tighter...place all of your tension in your eyes....and relax your eyes. Keep your eyes closed, gently, comfortably, and notice the relaxation....Now clench your jaws, bite your teeth together; study the tension throughout the jaws....relax your jaws now....learn to appreciate the relaxation....Now press your lips together tighter and tighter....relax the lips. Note the contrast between tension and relaxation. Feel the relaxation all over your face. The relaxation progresses further and further....Now attend to your neck muscles. Press you head back as far as it can go and feel the tension in the neck; roll it to the right and feel the tension shift; now roll it to the left. Straighten your head and return to a comfortable position, study the relaxation, let the relaxation really develop....Now shrug your shoulders, pull them up and try to touch your ears. Hold the tension....drop your shoulders and feel the relaxation. Neck and shoulders relaxed. Shrug your shoulders again and move them around. Bring your shoulders up, forward, and back. Feel the tension in your shoulders and in your upper back...drop your shoulders once more and relax. Let the relaxation spread deep into the shoulders, right into your back muscles; relax your neck and throat, and your jaws and other facial areas as the pure relaxation takes over and grows deeper....deeper....ever deeper.

Relax your entire body to the best of your ability....feel that comfortable heaviness that accompanies relaxation.... breathe easily...freely in and freely out. Notice how the relaxation increases as you exhale. As you breathe out just feel that relaxation. Now breathe right in, fill your lungs, inhale deeply and hold your breath....study the tension...now exhale, let the walls of your chest grow loose and push the air out automatically...continue relaxing and breathe freely and gently... feel the relaxation and enjoy it ... with the rest of your body as relaxed as possible, fill your lungs again, breathe in deeply and hold it again. That's fine, breathe out and feel the relief ... just breathe normally. Continue relaxing your chest and let the relaxation spread to your back, shoulders, neck and arms. Merely let go and enjoy the relaxation. Now pay attention to your stomach muscles, make your stomach hard ... notice the tension ... and relax. Let the muscles loosen and notice the contrast. Feel the general well being that comes when
you relax your stomach. Now draw your stomach in, pull the muscles right in and feel the tension this way, now push out and feel the tension ... once more pull in and feel the tension ... now relax your stomach fully ...Let the tensions dissolve as the relaxation grows deeper, deeper, ever deeper. Each time you breathe out notice the rhythmic relaxation both in your lungs and in your stomach ... notice thereby how your chest and stomach relax more and more.

Try and let go of all contractions anywhere in your body ... all parts relaxing further and further, ever deeper. Now relaxed as you are, I would like you to tense all the muscles in your right leg. Hold it ... and now relax. Let the muscles loosen as the relaxation takes over. Once more tighten the muscles of your right leg while the rest of your body stays as relaxed as possible ... and now relax. Relaxing more and more, ever deeper. Now push your right foot downwards away from your face. Feel the tension in your arch, ankle ... now return your foot to a comfortable and relaxed position. Now while the rest of your body stays as relaxed as possible, tense the muscles of your left leg ... hold it ...and now relax. Simply let the relaxation develop. Once more tense the muscles of your left leg ... and now relax ... relaxing more and more. Now, push your left foot downwards away from your face. Feel the tension in your arch, ankle ... and now relax your foot.

Keep relaxing like that for a while ... feel how heavy your muscles have become. In a state of perfect relaxation, you would feel unwilling to move a single muscle. Think about the effort that would be required to raise your right arm ... as you think about raising your arm, notice if tensions may have crept in. If so let them go and relax your arm more. Now you can become twice as relaxed as your are right now merely by taking two very deep breaths ... and slowly ... very slowly exhaling ... (wait 10 seconds). Now relaxed as you are, I would like you to imagine your own neutral scene, something for you that is comfortable and very relaxing.

Namaste,

Rod
_________________
Yoga au
Yoga is a light; which, once lit, will never dim. The better your practice, the brighter the flame.
--BKS Iyengar

Rod
Administrator/ Moderator

Aug 31, 2004, 10:51 AM

Post #8 of 12 (7945 views)
Shortcut

Re: [Rod] Example Relaxation [In reply to]	Can't Post

Body conditioning

First, be sure that you will not be disturbed.

Second, remove your shoes or any apparel that will interfere with your physical comfort in any way.
Third, now stretch out on your back, with your legs separated, so that no part of your calves or thighs are touching. Keep feet separated at least 8 to 10 inches; arms extended loosely and limply alongside your body, palms facing downward and fingers limply outstretched.

Once we begin, you can help by remaining quiet and passive. Our first goal is for you to become unaware of your body. You can best achieve that goal by avoiding movement. The first thing that I want you to do is to fix your eyes at a spot on the ceiling overhead. Pick out an imaginary spot, and stare at that spot without moving a muscle.
Now, take a deep breath and fill up your lungs. Exhale slowly. Sleep now. Now, take a second and even deeper breath. Take in all the air that your lungs can hold. Exhale slowly. Sleep now. Now, let your eyelids close down. Now, your eyelids are closed down. Please leave them closed down until I ask you to open them again. You will always be able to open your eyes, unless I were to give you a direct command and tell you that your eyelids are locked closed. And I don't intend to do that. Hypnosis is a state of mind, not a state of eyelids. Now, I want you to mentally picture and imagine that you are looking at the muscles in the tips of the toes of your left foot. In your imagination, follow those muscles as they move back into the ball of the foot. In your imagination, follow those muscles as they move back into the ball of the foot. Back into the arch, and all the way back into the heel. Now, turn all those muscles loose. Let them grow limp and lazy, just like a handful of loose rubber bands.

Now, as the muscles begin to relax, just let your mind relax, too. Let your mind drift where it will. Let your mind drift off to pleasant scenes in you imagination. And now, let the relaxation move on up, into the ankle now. From the ankle, all the way up to the left knee. The calf muscles begin to grow loose and limp -- heavy, and so relaxed. All of your tensions are fading away. You're relaxing more with each easy breath that you take. Begin breathing more deeply, now, just as you breathe each night, when you are deep and sound in slumber. Just imagine that you can see your breath as a white mist, coming from your nostrils. Each and every time that you exhale this white mist, you are freeing yourself of tension, and going deeper, deeper into drowsy relaxation. Now, from the knee, all the way to the left hip, the long thigh muscles are turning loose, easing off, and just relaxing now. Now, as those muscles relax, just let go a little more, and gently, calmly, easily, drift on over, into a pleasant state of easy relaxation.

Now let the wave of relaxation that started from the toes of your left foot just a few seconds ago -- let it move over now into the toes of the right foot, back into the arch, and all the way back to the heel. Turn all of those muscles loose, and go deeper and deeper into relaxation. Into the ankle, the muscles let go. From the ankle, all the way up to the right knee. The calf muscles are turning loose and letting go. You're relaxing more with each easy breath that you take. With each sound that you hear. Each sound carries you deeper, deeper and sounder in sleep. From the knee, all the way up to the right hip. The long thigh muscles grow limp and lazy. Now, as those muscles relax, just go all the way down, deeper and deeper in drowsy slumber. Turn them all loose and go deeper in sleep.

Now, the wave of relaxation moves on up, into the stomach now. Into the solar plexus, the center of nervous energy. Each muscle and nerve lets loose the tensions, relaxing. You're drifting down, deeper and deeper in sleep. Down, deeper in slumber. Up through the ribs, the muscles relax. Into the broad muscles of the chest. The muscles of the chest grow limp and loose, and so relaxed. All of your tensions are fading away. You're relaxing now, more with each easy beat of your heart, and going deeper in drowsy slumber. Into the neck, the muscles let go. All around the neck, the muscles relax, just as they relax each night when you are deep and sound in sleep. Turn them all loose, and go deeper and deeper in slumber. Now let the relaxation start down your back. From the base of the skull to the base of the spine. Each muscle and nerve along the spine lets loose the tension, relaxing, your drifting down. Deeper and deeper in sleep. down deeper in drowsy slumber. And the wave of relaxation spreads out into the broad muscles of the back.
Now all across the small of the back. All across the back of the shoulders. Turn loose every muscle and every nerve in the back, and go deeper and deeper in sleep. Into the shoulder, the muscles let go. From the shoulders, down to the elbows of both arms. The upper arm muscles are turning loose, easing off, and just relaxing now. From the elbows, down to the wrists on both arms, the forearm muscles grow limp and lazy. From the wrists to the fingertips of both hands, each muscle and nerve lets loose the tensions, relaxing, you're drifting down. Deeper and deeper in sleep. Into the jaws, the muscles relax. The jaws are parting slightly, teeth not quite touching. All around the mouth, the muscles let go. Up through the nose, each nerve gives way. All around the eyes, the muscles are heavy, and so relaxed. Even your eyebrows are relaxing now. Across the forehead, the muscles smooth out. Across the top of the skull. Down the back of the neck. Down through the temples, back around the ears, all of the muscles are loose, and lazy -- just like a handful of loose rubber bands.

And you may feel now, a pleasant tingling sensation in the tips of your toes, or in your fingertips -- a pleasant tingling sensation, growing stronger and stronger now, as your entire body is being bathed in the pleasant glow of complete and utter relaxation.

Now you are completely relaxed. Each muscle and nerve in your body is loose and limp and relaxed, and you feel good.

� 2000 Terence Watts, if you wish to use this script commercially you must obtain Terence's permission

Namaste,

Rod
_________________
Yoga au
Yoga is a light; which, once lit, will never dim. The better your practice, the brighter the flame.
--BKS Iyengar

Rod
Administrator/ Moderator

Aug 31, 2004, 10:53 AM

Post #9 of 12 (7943 views)
Shortcut

Re: [Rod] Example Relaxation [In reply to]	Can't Post

Deep Relaxation Method (Chuck Milligan)

Place your feet down on the floor. Place one hand on each leg with your palms down.

Now look down on one of your hands, it doesn't matter which one, just look down at one of your hands. I want you to watch that hand. I want you to concentrate on your hand. Do not remove your eyes from your hand.

Now notice the tightness of the skin on your hand. Notice the feel of the material that's underneath your hand, notice any rings and any jewelry that might be on your hand, just watch that hand, just concentrate on that hand and listen, listen to my voice only.

Think of relaxation only, any sound about this room other than my voice, let drift into the background, any thoughts other than relaxation that come about, just let them come and pass.

Just watch that hand, concentrate on that hand, experience everything that you can about that hand and soon, soon this pleasant drowsiness will come about, perhaps your eyes might begin to sting and burn, or perhaps they may begin to water. Do not deliberately close your eyes, but don't make any effort to keep your eyes open, Just let your eyes close whenever they want to, and you'll drift to a wonderful pleasant place of relaxation. Just let yourself go, as you watch your hand it might become dark. It might become blurry, it may even disappear from your sight altogether, do not refocus your eyes on your hand, just let your eyes close whenever they want to and you'll drift to this wonderful, pleasant place, just let yourself go, as we go along I want you to be aware of your breathing and each breath you take, each time that you exhale, let your neck relax and let your shoulders drop, just let them go, it will feel wonderfully good,

I'm going to count from one to three and when I reach three, if you haven't closed your eyes down, I want you to close your eyes at that time. Now you will always be able to open your eyes if you really want to, but leave them closed until I ask you to open them. One, two, and three, letting your eyes close, letting your neck relax, letting your shoulders drop, just let them go, as we go along you're going to find that your mind has a tendency to wander around to other thoughts and other places, any time you find your mind wandering about, simply bring it back and focus your attention on my voice, and you'll drift a little faster and a little more deeply relaxed than you were the moment before.

To ensure that you're totally relaxed I'm going to mention several muscle groups of your body, as I mention these groups of muscles I want you to focus your attention there, I want you to concentrate, focus you attention and relax each group of muscles that I mention.

Concentrate on your face now and let your face muscles relax, you've relaxed your face, now relax the tiny, tiny muscles around your eyes, you've relaxed your face and your eyes and now your neck, let your neck relax, you've relaxed your neck and now your shoulders, let your shoulders drop, just let them go. You've relaxed your shoulders, and now your arms and your hands are beginning to feel so heavy, so heavy as though lead weights were pulling down on them. Relax your arms and your hands and your fingers, you've relaxed your arms and your hands and your fingers, and now your chest, let your chest go, you've relaxed your chest, and now your stomach, you've relaxed your stomach and now your hips, your hips and your thighs, your thighs and your knees, your knees and your calves, your calves and your ankles, your ankles and your feet. Every nerve, every muscle, every fiber of your body is more relaxed right now than you've ever been in your entire life, and you're going to continue to relax even more as we go along.

I'm going to count to three and when I reach three I want everyone to take a deep breath and hold it. One, two and three, a deep breath filling your lungs up and now exhale slowly, as you exhale slowly let all of your muscles relax, just let them go and melt down farther and farther and farther, just let them all relax and melt.

Let's do that one more time, one, two and three, a deep breath, filling your lungs up with air and exhale slowly, as you exhale let all of your muscles melt right down farther and farther and farther.

To ensure you're totally relaxed I'm gong to go through that relaxation of your body one more time, very quickly.

Concentrate on your face now and let your face muscles relax, you've relaxed your face, relax the tiny, tiny muscles around your eyes. You've relaxed your face and your eyes and now your neck, let your neck relax, you've relaxed your neck and now your shoulders, let your shoulders drop, just let them go, you've relaxed your shoulders and now your arms and hands are feeling so heavy, so heavy as though those lead weights we're just pulling down on them, relax your arms and your hands and your fingers, you've relaxed your arms and your hands and your fingers and now your chest, letting your chest relax.

As we go along I may come by and I may touch you lightly on the side of the neck

If I move you, if I touch you in any way, do not be alarmed, do not be intimidated by my touch, just let it be your signal to let go and relax and melt down farther and farther and farther as every nerve, every muscle, every fiber continues to melt and drop down deeper and deeper and deeper.

As you relaxed your chest and now your stomach, I've relaxed your stomach and now your hips, your hips and your thighs, your thighs and your knees, your knees and your calves, your calves and your ankles, your ankles and your feet, every nerve, every muscle, every fiber just melting and dropping, it feels wonderfully good, it's going to feel even better, even better as we go along.

At this point you're going to find it very, very easy to use your imagination. You're going to find it very easy to use your imagination, I want you to use your imagination now and I want you to imagine that its a pleasant summers day, its a pleasant summers day, just let go and relax and melt down farther and farther.

I want you to imagine that its a pleasant summers day and you're lying in a hammock stretched between two trees, you can see the sunlight coming down through the leaves of the trees, and you can see the limbs of the trees as they sway back and forth in the gentle summer breeze.

I'm going to count down from ten to one and on each number I count that hammock is going to sway back and forth, back and forth, and each time that hammock swings you're going to continue to relax and melt and drop down farther and deeper than you were a moment before.

Even if you're in the audience I may come by and I may move you or touch you or adjust your body position, if I do, just let yourself go and drop way down, just letting go, relaxing and melting and dropping down farther and farther.

You're in this hammock now and this hammock is beginning to swing in the breeze, Ten, and you've relaxed, 9, 8, 7, it feels warm and safe and comfortable, 7, 6, 5, 4, as the hammock goes B&F, B&F, just let yourself go, 4, 3, 2 and 1, all the way down.

Now I want you to use your imagination just one more time.

Now, use your imagination just one more time and this time I want you to imagine that you're in an office building, it's a twenty story office building and you are way up on the twentieth floor, you're going to ride the elevator from the twentieth floor down to the very first floor, and each floor that passes by, each floor that goes by, you're going to continue to drop and relax, down farther and deeper relaxed than the floor before.

You're in the elevator now and the elevator is beginning to move.

There goes the 19th floor, you've relaxed.

There goes the 18th floor,

There goes the 17th floor, just let yourself go and melt yourself down to the 16th floor.

Down to the 16th floor.

The 15th floor, the 14th floor, your whole body feels like a rag doll as you melt to the 14th floor, the 13th, the 12th, the 11th, the 10th, the 9th, the 8th floor, it feels as if there are magnets in the bottom of this elevator, those magnets are pulling down on your body, they're pulling you right down to the very carpet of the elevator.

Just let go and relax down to the 7th floor, the 6th floor, the 5th, the 4th, the 3rd, the 2nd, as the sound of my voice, even the sound of my voice helps you to relax and helps you to drop down to the 3rd floor, the 2nd floor, and we're almost down to that very first floor, and as soon as I reach that number 1 floor your body is going to feel like a puppet, your body will feel like a puppet that has strings attached to your arms and your hands and your feet and your legs, and as soon as I reach that number 1 floor, it's going to feel like I cut all of your puppet strings at once, you won't even be able to support your body weight because all of your puppet strings would have been cut.

Get ready to let go, get ready to let go completely, here it comes, 3, 2 and 1, down deeper and deeper just letting go, relaxing and melting and dropping.

Now from this point on, from this point on, whenever I count to 3 everyone is going to sit up feeling great, fresh and wonderful, feeling really, really good.

However if I say the word "sleep", if I say the word "sleep" and I shake your hand, if I do either those two things you're going to go right back, you're going to go right back to the same wonderful place that you are right now.

And each time you go back to this pleasant wonderful place you're going to go twice as quickly, twice as deeply relaxed as you were the time before.

Now shake their hand and repeat sleep and do what you will!

Namaste,

Rod
_________________
Yoga au
Yoga is a light; which, once lit, will never dim. The better your practice, the brighter the flame.
--BKS Iyengar

Rod
Administrator/ Moderator

Aug 31, 2004, 10:55 AM

Post #10 of 12 (7942 views)
Shortcut

Re: [Rod] Example Relaxation [In reply to]	Can't Post

Association Method

You can close your eyes now ... And begin breathing deeply and slowly ... Before you let go completely, and go into a deep hypnotic state, just let yourself listen carefully to everything I say to you ... It's going to happen automatically ... So you don't need to think about that now ... And you will need no conscious control over what happens ... The muscles in and around your eyes will relax all by themselves as you continue breathing ... Easily and freely ... Without thinking about it, you will soon enter a deep, peaceful, relaxed sort of situation without any effort ... There is nothing important for your conscious mind to do... absolutely nothing whatsoever to do except to relax... There is nothing really important except the activities of your subconscious mind ... And that can be just as automatic as dreaming ... And you know how easily you can forget your dreams when you awaken ... You are already drifting into this relaxed state of hypnosis... Without noticing it, you have already altered your rate of breathing ... You are breathing much more easily and freely... and yet you had not thought about your breathing except at the beginning...

And now you can really enjoy relaxing more and more, and your subconscious mind will listen to each word I say ... And it keeps becoming less important for you to consciously listen to my voice ... Your subconscious mind can hear even if I whisper ... You are continuing to drift into a more detached state as you examine privately in your own mind ... Secrets, feelings, sensations, and behavior you didn't know you had ... At the same time, letting go completely ... Your own mind is solving that problem ... At your own pace ... Just as rapidly as it feels you are ready ... You continue becoming more relaxed and comfortable as you sit there with your eyes closed ... As you experience that deepening comfort you don't have to move, or talk, or let anything bother you ... Your own inner mind can respond automatically to everything I tell you ... and you will be pleasantly surprised with your continuous progress ...

You are getting much closer to a deep hypnotic trance ... And you are beginning to realize that you don't care whether or not you are going into a deep trance ... Being in this peaceful state enables you to experience the comfort of the hypnotic trance ... Being hypnotized is always a very enjoyable, very pleasant, calm, peaceful, completely relaxing experience ... It seems natural ... to include hypnosis in your future ... either self-hypnosis... or having someone hypnotise you...You will always enjoy the sensations ... Of comfort ... Of calmness ... And all the other sensations that come automatically from this wonderful experience ... You will find yourself feeling really happy that you have now discovered hypnosis... discovered hypnosis and all the positive benefits that it can mean for you... Because you are learning something about yourself ... You are developing your own techniques of therapy ... Without knowing you are developing them ...You can have it as a surprise sooner or later ... a very pleasant surprise ... Imagine yourself in a place you like very much ... By a lake, or by the ocean ... Perhaps you are floating gently on a sailboat on a peaceful lake ... On a warm, summer day ... You are continuing to relax even more now ... And you continue becoming more comfortable ... This is your own world that you like very much ... You are going to find that any time you want to spend a few minutes by yourself, relaxing, and feeling very comfortable and serene, you can automatically go back to this feeling you're experiencing now ... You can put yourself into this world anytime you like ... There are times when you will want this serene feeling ... And it is yours whenever you want it ...

Continue enjoying this pleasant experience as your subconscious mind is receiving everything I tell you ... And you will be pleased the way you automatically respond to everything I say.

Namaste,

Rod
_________________
Yoga au
Yoga is a light; which, once lit, will never dim. The better your practice, the brighter the flame.
--BKS Iyengar

Rod
Administrator/ Moderator

Aug 31, 2004, 11:08 AM

Post #11 of 12 (7942 views)
Shortcut

Re: [Rod] Example Relaxation [In reply to]	Can't Post

By going through groups of muscles in turn, tensing them for a few seconds, and very gradually releasing the tension, deeper than normal levels of muscle relaxation can be attained. As well as deepening physical relaxation and heightening our awareness of areas and levels of tension, this technique reliably elicits the �relaxation response� and effects a more general state of mental and emotional calm. The basic procedure may take a few attempts to get used to but once it is mastered the muscles can be relaxed more rapidly providing an ideal basis for other relaxation techniques, such as visualisation or self-hypnosis.

Begin by lying down flat on your back, or reclining in a comfortable chair. Repeat each step below at least twice. Each session should take about 20-30 minutes.
Relax the Legs
1. Raise your right leg a few inches from the floor. Arch the foot back and tense the muscles in the leg. Focus on the tension in your leg muscles. Hold (for about 5 seconds) before relaxing (about 20 seconds). Notice the contrast between tension and looseness.
2. Repeat, in the same way, with the left leg.
3. Repeat with both legs at once.
Relax the Arms, Neck, & Shoulders
1. Make a fist with your right hand. Focus on the tension in your right forearm. Hold it before relaxing. Notice the contrast between tension and looseness.
2. Make a fist with your right hand and bend the arm at the elbow, to tighten your bicep. Again, hold it before relaxing. Notice the contrast between tension and looseness.
3. Repeat the same two steps with the left arm.
4. Now repeat with both arms at once.
5. Hunch both the shoulders up, and tense the neck and shoulders. Hold it before relaxing. Notice the contrast between tension and looseness.
Relax the Facial Muscles
1. Now relax your facial muscles in exactly the same way. Raise your eyebrows as far as you can. Imagine your forehead muscles becoming smooth and limp as they relax.
2. Now tense the muscles around your eyes by squeezing your eyelids shut. Relax.
3. Now clench your jaw. Bite your teeth down. Relax.
Relax the Breathing
1. Now focus your attention on your chest. Take a deep breath. Hold it. Feel the tension in your chest and stomach. Pause before you let go, exhale and relax completely.
2. Imagine a wave of relaxation slowly spreading throughout your body, starting at your head and gradually penetrating every muscle group all the way down to your toes.
3. Let your breathing gradually become more shallow, allowing your breath to be as free and natural as possible.
Relax the Mind
1. Become aware of your eyes, allow them to defocus completely and soften all of the muscles around the eyes. Let the eyes become completely still, passive and inert.
2. Count softly, out loud, from 1 to 5. Repeat but twice as softly and slowly. Repeat several times, gradually fading away your voice completely.
3. Do nothing. Become aware of the organs and apparatus of speech, the mouth, tongue, throat, breathing muscles. Let the muscles of speech become completely still, passive and inert.
4. Remain completely inert and passive in this position for about ten minutes.
5. When you're finished, take a deep breath, stretch your arms, and slowly begin moving.

Namaste,

Rod
_________________
Yoga au
Yoga is a light; which, once lit, will never dim. The better your practice, the brighter the flame.
--BKS Iyengar

Rod
Administrator/ Moderator

Aug 31, 2004, 6:57 PM

Post #12 of 12 (7935 views)
Shortcut

Re: [Rod] Example Relaxation [In reply to]	Can't Post

... Make yourself comfortable... Place your feet flat on the floor... And rest your hands on your thighs.../rest your hands down by your side... And gently allow your eyelids to close... And just begin to allow yourself to relax... Letting all your cares and worries go... And at this moment in time... Nothing matters... As you switch off your thoughts... And just allow this time for yourself... So that you can unwind completely... And as you begin to feel more and more relaxed... Letting go of any worries or problems... That may have been on your mind lately... And there is no need to fight any unwanted negative thoughts... As they will soon drift out of your mind again... Just as easily as they came... I would like you to take a couple of deep breaths ... Slowly filling your lungs with fresh air... And as you exhale ... You will relax more and more... With every outbreath...
And as you gently slow your breathing down... You begin to feel more and more relaxed... More and more comfortable... You will feel your whole body sinking into the couch/chair... And you will notice how relaxed your whole body has become... From the top of you head... To the tips of your toes... Your eyelids have become very heavy... (and may even twitch at this moment... As you let go of any tension in your body...) And all the muscles in your jaw have become limp and relaxed... As your jaw sinks down... And your tongue rest gently on the bottom of your mouth... And you are beginning to drift down deeper and deeper... Feeling more and more relaxed with every word I speak... And as this wave of relaxation spreads down your neck and shoulders... And all the way down your arms to your fingertips... You may feel a tingling sensation in your fingertips... As your arms grow as heavy as lead... And you soon become aware of a growing peaceful feeling inside... A feeling of calmness and contentment... As you feel every muscle in your chest and abdomen... Become limp and relaxed... And all the muscles in your back are relaxing... Almost like a mental massage... And all the way down your spine... The muscles loosen and relax... And as you drift down deeper and deeper relaxed... You let this wave of relaxation spread all the way down your legs... So that your legs become as heavy as lead... And every muscle in your legs becomes limp and relaxed... So that you are completely relaxed from the top of your head...
To the tips of your toes...
And as the outside world... Fades more into the background... As you begin your journey into your own inner world... To that unique and special part of you... That only you can go to... You continue to let go... Of any negative thoughts or feelings... And any sounds around you... Or in the distance... Will fade into the background... The only sound that will matter to you... Will be the sound of my voice... Which will continue to take you deeper and deeper... Into a wonderful state of relaxation... And you may soon find that your mind begins to wander... And it doesn�t matter where you drift... Where you go... My voice will travel with you at all times... So that you will continue... To respond to me on an unconscious level...
And in a few moments time... You will hear me say the word... Nowwww... And when you hear me say the word... Nowwww... All the unnecessary nervous tension is going out of your body... And your body... Will continue to sink down... Becoming more and more limp ... More and more relaxed... And comfortable too... Just feel yourself sinking down into the couch/chair... Your head sinking down into the pillow... Becoming even more comfortable... Feeling completely at peace... And calm and contented... As you continue to drift down... Really enjoying this wonderful feeling of complete relaxation... And there may be times when... You will not be aware of your body... You wont be aware of your body at all... As you continue to go deeper and deeper relaxed... Deeper and deeper relaxed...

Namaste,

Rod
_________________
Yoga au
Yoga is a light; which, once lit, will never dim. The better your practice, the brighter the flame.
--BKS Iyengar

Search for (options)