Relaxation Techniques

lying down


 

 

 

 

 

 

Relaxation

One of the best ways to relax your mind is to relax your body. This is also known as the bottom up approach (body to mind). Try practicing this exercise and you will be able to use them with ease when needed. You can have someone read it slowly to you with pauses i.e. ‘…’, and after some practice do it on your own.

It may help to record the following with your own voice in a slow and calm quiet manner so you can listen while you relax.  Play soothing quiet music in the background or purchase a relaxation CD to play while you relax.

relaxation

If you find you are having difficulty relaxing without help, you may find it helpful to visit  Smiling Mind for free guided mediation and relaxation sessions. All sessions areavailable as an app and offers a range of  relaxation sessions from a quick 5 minutes up to 45 minute sessions.

 

Progressive Muscle Relaxation

Find yourself a comfortable place to lie down (you may like a cushion for under your head, or the underside of your knees). 

Allow your body to melt into the ground. Feel your whole body connect with the ground and feel it getting heavier as it relaxes until it is floppy. 

Bring your mind’s attention to your feet… 

  • squeeze your toes as tight as you can, squeeze… and  release… 
  • squeeze your legs and knees as tight as you can, squeeze… and release… 
  • squeeze your bottom as tight as you can, squeeze… and  release… 
  • pull your shoulders up to your ears as tight as you can, squeeze… 
  • and  release… squeeze your tummy and chest as tight as you can, squeeze… and  release… 
  • squeeze your arms, hands and fingers as tight as you can, squeeze… and  release… 
  • squeeze your neck and face as tight as you can, squeeze… and  release… 
  • squeeze your whole body as tight as you can, squeeze… and  release… 

allow your whole body to get more relaxed… and relaxed…  

Let it melt into the ground and enjoy how it feels (you can lie in silence for a while, or play some soothing music). 

Keeping your eyes closed…. take a deep breath… breathing down into your toes, legs, back, arms, tummy, face… and have a little wriggle. 

Remember are in the room lying on the ground... gently open your eyes when you are ready… you may wish to stretch a little… and when you are ready you may get up…

NOTE:
If you are unable to tighten and squeeze parts of your body or it cause discomfort, then simply imagine them as being relaxed and release any tensions. If you cannot lie down then sit or move into any comfortable position.