Guided Relaxation Techniques

Relaxation Exercises & Techniques

Relaxation techniques are a great way to relax and unwind at the end of the day but they are also very useful during the day.  We get stressed at various times and relaxing is a fantastic tool to just lower the tension in our bodies.  Its worth 'checking in' to our bodies every hour and applying the below relaxation exercises.  We all have mobiles now which we can use to record ourselves talk.  So below are three relaxation techniques which you can apply to get your mind and body relaxed.  Just simply record yourself talk through the below relaxation exercises.  When your feeling tense listen to them and apply what is being said.   There are 3 different types of relaxation exercises below.

  • The Full Body Relaxation 20-25mis
  • The Quick Relaxation 10-15mins
  • The Differential Relaxation 10-15mins

When your body starts to really relax you may, during practise, get a feeling of anxiety which can make you think that you are failing. Don't give up - this is a good sign and just means that the tension is beginning to break down. This happens occasionally until the nervous system is more stable. Just relax a little more and you will quickly pass through it. You are doing well.

You will need to be able to speak clearly and smoothly and in a relaxed manner, pausing where indicated and allowing time between each paragraph to reinforce the feeling of relaxation. 

relaxation exercisesThe object of this lesson is to teach you how to deeply relax your entire body by demonstrating the difference between tension and relaxation of your muscles. It is important that these exercises are done daily to achieve maximum results. Try to do the routine when you are fully aware and alert so that you will be able to notice the difference between tension and relaxation. I shall assume that you are in a warm, quiet room, either sitting comfortably or lying flat on your back with your eyes closed. Relax your arms by your sides and have you legs outstretched and uncrossed. During this section it is important to focus on the word 'relax' when you are relaxing each muscle group. Try to let the relaxation happen without forcing it. Let the feeling flow over you and deepen at its own pace. Keep your breathing shallow, calm, controlled and relaxed...and as you breathe out...relax a little more. Don't hold your breath, keep your breathing steady, regular and relaxed. Try to concentrate on the word 'relax' each time you breathe out.

And now, a series of exercises for each major muscle group to learn the difference between tension and relaxation.

THE FULL BODY RELAXATION 20-25MINS

START RECORDING NOW...........First the muscles in your hands and forearms. You tense these by making fists with your hands, clenching your fists as tightly as you can and feeling the tension in your hands and forearms. Now...clench your hands tight...tighter...feel the tension in your hands and forearms.. , feel the tension...and relax. Relax your hands and notice the difference between tension and relaxation in your hands and forearms. Focus on the word 'relax' while letting the muscles in your hands and forearms unwind...more and more deeply. Concentrate on the feeling of letting go.

And now.. .the muscles in the front of your upper arm, your biceps. You can tense these by bending your arms at the elbows and trying to touch your wrists to your shoulders. Now...bend your arms at the elbows and try to touch your wrists to your shoulders.. .tense your biceps, tight, tighter...feel the tension...hold it...and relax. Straighten out your arms and let them fall back to your sides and notice the difference between tension and relaxation in your biceps. Concentrate on the word 'relax' and let your biceps muscles loosen and unwind...more and more deeply.. .and carry on that feeling of letting go. Let the muscles unwind. .and relax. Feel them becoming...more and more.. .relaxed.

And now.. .the muscles in the back of your upper arms, your triceps. You can tense these by straightening your arms as hard as you can. Now...straighten your arms... hard... harder... feel the tension.. ,and relax. Relax the muscles in the back of your upper arms.. .more and more deeply...and...as you let go.. .concentrate on the word 'relax' and just continue that feeling of relaxation throughout your arms. Let the tension.. .ease away. Let all the muscles of your arms loosen, ..unwind...and relax. And notice the difference between tension and relaxation.

And now...the muscles in your shoulders. You can tense these by shrugging your shoulders.. .by drawing them up into your neck as high as you can. Now...lift your shoulders high into your neck...high...higher...feel the tension in your shoulders...feel the tension...and relax. Let your shoulders drop down.. .and relax. Feel the tension...ease away. And.. .as you let your shoulders relax and unwind...concentrate on the word.. .relax. Let the muscles relax...more and more deeply and carry on the feeling of letting go. And notice the difference between tension and relaxation.

 

And now.. .the muscles in your neck. You can tense these by pressing your head back as hard as you can into the bed. Now.. .press your head back and feel the tension in your neck, ..feel the tension„ .hold it...feel the tension in your neck and...relax. Relax your neck and let your head rest gently back.. .no effort...no tension...and notice the difference between tension and relaxation in your neck. Concentrate on the work 'relax' while letting your neck relax.. .more and more... and continue the feeling of letting go. No tension in your neck.

And now, ..the muscles in your forehead. You can tense these by raising your eyebrows, as though enquiring. Now.. .raise your eyebrows and feel the tension in your forehead. Raise your eyebrows high...higher...feel the tension...hold it...and relax. Let your eyebrows drop and relax. No tension in your forehead.. .smooth out your forehead and notice the difference between tension and relaxation and carry on the feeling of letting go while you concentrate on the word relax.

And now.. .the muscles of your brow. You can tense these by frowning as hard as you can. Now...squeeze your eyebrows together and frown hard...harder...feel the tension,. .hold it.. ,and relax. Smooth out you brow and ease away the tension. Comfortable and relaxed and notice the difference between tension and relaxation. Focus on the word relax and continue to let the muscles of your forehead unwind.. .more and more deeply.

And now.. .the muscles of your eyes. You can tense these by squeezing your eyes tightly shut. Now squeeze your eyes tight...tighter...feel the tension around your eyes...feel the tension...and relax. Keep your eyelids closed.. .resting lightly together...looking straight ahead with your eyes still. Let the tension.. .ease away.. .and relax completely.. .and continue the feeling of letting go.

And now.. .the muscles in your jaw. You can tense these by biting your teeth together as hard as you can. Now...bite your teeth together...hard...harder...feel the tension in your jaw...and relax. Part your teeth slightly so that there is no pressure between your teeth and feel the difference between tension and relaxation in your jaw.. .feel the relief of letting go and carry on.. .letting your jaw loosen and relax.. .more and more deeply while you focus on the word...relax.

And now.. .the muscles in your tongue and throat. You can tense these by putting the tip of your tongue against the roof of your mouth and pushing up as hard as you can. Now. _push the tip of your tongue against the roof of your mouth...hard...harder...feel the tension in our tongue and throat...feel the tension.. .and relax. Let your tongue drop down to the bottom of your mouth... still and relaxed... and feel the tension.. .ease away.. .from your tongue and throat. Notice the difference between tension and relaxation. , .letting tension go ...easing your tongue and throat, ..while you concentrate on the word...relax.

And now.. ,the muscles in your lips. You can tense these by pressing your lips together as tightly as you can. Now.. .press your lips together...tight...tighter...feel the tension in your lips and face...feel the tension...and relax. Relax your lips and let them rest lightly together...no pressure...gently together. Let all the tension.. .ease away...as you concentrate on the word...relax...while you continue to let the muscles in your lips and face unwind... more and more. Let your face relax completely.. .no tension in your face...let your muscles unwind and relax. Allow the feeling of relaxation to flow over you.. .more and more deeply.

And now...the muscles in your chest. You can tense these by taking a deep breath. Now... breathe in as deeply as you can and hold it...feel the tension...feel the tension in your chest and.. .relax. Breathe right out and feel the relief of letting go. Now ...keep your breathing shallow, don't breathe too deeply and notice that every time you breathe out.. .you can relax a little more...relax a little more each time you breathe out and focus on the word...relax. No tension in your chest.

And now.. .your stomach muscles. You can tense these by making your stomach hard and rigid, as though you were preparing to receive a blow. Now...tense your stomach muscles tighter...tighter...feel the tension...feel the tension...and relax. Relax your stomach muscles.. .let them loosen, unwind and let go. Focus on the word...relax...as you let the feeling of relaxation spread throughout your stomach muscles and notice the difference between tension and relaxation. Let your stomach muscles unwind.., more and more. Let all the tension. .ease away.

And now, the muscles in your hips and lower back. You can tense these by arching your back and tensing your buttocks as tightly as you can. Now...arch your back and tense your buttocks and hips tight...tighter...feel the tension...and relax. Relax your hips and your back and let all the tension...ease away... and notice how it feels to let the muscles loosen and relax. Focus on the word.. ,relax and let the tension...ease away.

And now...the muscles in your legs. You can tense these by straightening your legs and pointing your toes down. Now...straighten your legs to tense your thighs and point your toes down to tense your calves and feet...and feel the tension in your legs. Feel the tension...hold it...and relax. Relax your legs and let them loosen and unwind...concentrate on the word.. .relax and notice the difference between tension and relaxation in your legs. No tension in your legs.. .let the muscles in your legs relax...more and more.. and notice the difference between tension and relaxation.

Relax.. .more and, more deeply and let this feeling of relaxation spread throughout the whole of your body. Keep your breathing shallow and relaxed and every time you breathe out... relax a little more. Let the relaxation flow over you., Jetting all the muscles relax and unwind. No tension in your legs.. .or your hips.. .or your stomach.. .or your chest. No tension in your neck.. ,or your face.. .or your shoulders... your arms. Let them feel heavy and relaxed.. ,more and more deeply. ..relaxed. Just feel as if you are sinking deeper and deeper.

Comfortable...calm,..peaceful...and relaxed. No tension.. .focus on the word. relax and enjoy the feeling of relaxation for the next few moments.

And now, I am going to count backwards from four to one. When I reach one...1 want you to open your eyes and sit up.......refreshed and still feeling comfortable...and relaxed.

 

QUICK RELAXATION 10-15MINS

START RECORDING NOW..................Relax as comfortably as you can. Close your eyes and just let yourself relax...and unwind. Concentrate on the word,. .relax and let the feeling of relaxation take over. Keep your breathing... shallow and relaxed. Don't hold your breath and.. .every time you breathe out...relax a little more. Just relax as deeply as you can and let all the tensions ..ease away...from your body. Comfortable and relaxed.

No tension in your hands and arms. Let your hands and arms unwind...completely.

No tension in your shoulders. Let your shoulder drop and. ..relax... and let all the tensions. .ease away. No tension in your shoulders.

No tension in your neck. Let your head rest back gently and let the muscles in your neck relax... completely. Carry on the feeling of letting go, ..more and more relaxed.

No tension in your forehead or your brow. Smooth out your brow and let your eyebrows drop and...relax.

No tension around your eyes.. .relax the muscles and let them unwind. Eyelids lightly closed, ..eyes looking straight ahead.. .more and more relaxed.

No tension in your jaw. Teeth slightly apart. No pressure between your teeth. Let your jaw relax...completely. Feel the relief of letting go. More and more relaxed.

No tension in your tongue and throat. Let your tongue drop to the bottom of your mouth and.. ,relax completely. No tension., .just carry on the feeling of letting go. Relax your tongue and throat...more and more.

No tension in your lips and face. Lips lightly together, no pressure between them. Let the muscles in you face unwind and let go. No tension in your face.. .just let it relax.. .more and more.

Relax the muscles in you chest. Keep your breathing shallow and relaxed. Don't breathe too deeply and each time you breathe out concentrate on the word...relax and let your body relax, ,a little more.

No tension in your stomach muscles...let them loosen and relax. Let all the tension in your stomach muscles...ease away. Relax completely.

Relax the muscles in your hips and back. Let them unwind., ,more and more. Make sure that your buttocks are completely relaxed.. .no tension in your buttocks.. .no tension in your hips.. .just let the tension.. ,ease away.

No tension in your legs. Feel the tension .. ,ease away. .from your legs and...relax them completely. Let the muscles carry on relaxing.. .more and more... and let the tension in your legs.. ,ease away...and relax. 

And continue this feeling throughout the whole of your body.. .carry on letting your body relax.. ,and unwind.. .more and more, ..deeply relaxed. Breathing.. .relaxed and at ease. Focus on the word relax and every time you breathe out ..relax a little more. Feel as if you are sinking deeper.. .and deeper.. .more and more relaxed. No tension.. .no effort, Just carry on...relaxing and letting go.. .throughout the whole of your body.

For the next few moments. .I want you to enjoy the feeling of complete relaxation.

Now...I am going to count backwards from four to one. When I reach one, you can either continue to listen and carry out the exercises for differential relaxation or, you can open your eyes, sit up, alert...refreshed...still feeling comfortable...and relaxed.

4...3...2...1.

 

DIFFERENTIAL RELAXATION 10-15MINS

A relaxation technique that involves producing just the right degree of tension in different muscles to perform a particular movement. Muscles not involved in the required movement are relaxed so that energy is not wasted.

START RECORDING NOW .........Now, while you are completely relaxed, I want you to think of the muscles in your fingers and I want you to move your fingers around and keep the rest of your body still and relaxed. Notice how it feels to move one part of your body and keep the rest completely relaxed. Now relax your hands, relax your fingers and carry on relaxing the whole of your body.

Now I want you to bend your arms at the elbows and raise your hands. Raise your hands and make turning movements with your hands,. as though turning a knob. Keep the rest of your body still and completely relaxed.. .turn your hands slowly from side to side. Notice now it feels to be able to move one part of your body and keep the rest completely relaxed. Carry on moving your hands from side to side and relaxing the rest of your body.

Now relax your arms again.. ,relax your arms by your sides and.. .let go.. .completely. Concentrate on the word...relax and let your whole body unwind. Let go...and ...relax.

And now, keeping the whole of your body relaxed, I want you to open your eyes ...open your eyes and look around you. Look around by just moving your eyes. .with the rest of your body completely. .relaxed. Move your eyes around and look at objects in the room and it keep everything else.., still and relaxed., ,and notice how it feels to be able to move your eyes and keep everything else.. .relaxed and at ease. 

Now, move your head slightly from side to side.. .and look around even further but keep the rest of your body completely relaxed...completely at ease. No tension.. .no problems.. .just carry on moving your head and your eyes and notice how it feels to be able to move these parts of your body and keep the rest.. completely relaxed.. .completely comfortable. Carry lion.. .looking around you and keeping your whole body...relaxed...and at ease.

And now, stop moving your head and relax your head and neck completely. Keep your eyes : open but relax the muscles of your neck and keep your head still. Focus on the word...relax...and let the relaxation flow over you.

Now, move the muscles of your tongue and jaw. Move your jaw around and move your tongue. Notice how you can move these muscles while keeping the rest of your body completely.. .relaxed. Notice how it feels to move your jaw and tongue while keeping the  rest of your body...relaxed...and at ease. Keep the movements smooth...gentle...and relaxed. In this way you will be able to converse using just these muscles but keeping the rest of your body calm.. .and relaxed.

And now, just say one or two words to see how it feels to talk while staying completely relaxed. Try saying your name.. .and once again.. .say your name.. .and notice how you can talk while keeping the rest of your body relaxed. , .and at ease. No tension...no problems. Now, relax your jaw and tongue and let the whole of your body.. ,relax completely. Focus on the word. .relax and allow yourself to unwind...more and more.

Now, I want you to sit up slowly with your shoulders dropped and relaxed...your neck relaxed, your stomach relaxed.. .just sit relaxed and at ease. Eyes open, sitting relaxed.., and comfortable. Notice how you can sit relaxed.. .no tension.. .comfortable and at ease.

Now very slowly, stand up...stand up in a relaxed fashion, keeping the whole of your body relaxed. Face relaxed and comfortable, shoulders dropped and relaxed. Stomach and hips.. .relaxed and at ease. Concentrate on the word.. .relax and feel how you can stand and still be at ease.. .and relaxed. Keep your head erect and your neck relaxed.

And now...take a few steps around the room. Walk slowly and notice how you can walk while keeping the whole of your body relaxed. Keep the whole of the top part of your body relaxed and at ease. No tensions in your face...arms...shoulders...chest. _stomach muscles or back. Breathing shallow and...relaxed. Concentrate on the word,. .relax and continue to walk slowly around the room. Keep your movements loose and relaxed. Notice how you can carry out these actions and yet stay completely...relaxed.

Now pick up some small object, a book or magazine, something easy to handle and walk around the room...slowly...while carrying this object and see how you can relax while walking and handling an object. Notice how it feels to carry out these movements while still remaining completely relaxed...and at ease.

Now sit down again...sit down...close your eyes and relax your entire body. Concentrate on the word.. .relax. and let your body unwind...and let go. Remember how it felt to move while keeping the rest of your body relaxed.. .and at ease. Continue to keep your breathing...shallow...and relaxed…and...every time you breathe out.. .relax. a little more. Just enjoy the feeling of letting go.. .for a few moments.

You have now seen how you can carry out these activities without unnecessary tension. It is possible, with practice, to increase your movements until you can carry out all sorts of tasks from housework,, .to driving a car. _to playing a sport. With these relaxation techniques you will be able to deal with any situation where tension is a problem and feel comfortable and relaxed.

For the next few moments, please enjoy the feeling of relaxation. Completely relaxed, calm and at ease.

And now, I am going to count backwards from four to one. When I reach one, I want you to open your eyes and sit up...alert...refreshed...still feeling comfortable.. .and relaxed. 4...3..2...1

 

large ebook

Like what you read?   

  

If so, please join to receive exclusive weekly tips & tools to overcome anxiety and panic attacks, and get a FREE COPY of my eBook, How to Recover & Cure Yourself of Anxiety & Panic Attacks! Just enter your name and email arrow right

Tim's Free Ebook

 

The secret words the secret........  

   DISCOVER THE SECRET TO OVERCOMING PANIC ATTACKS, ANXIETY & PHOBIAS

CLICK HERE

PLEASE SUBSCRIBE!
facebook  twitter  google+2
linkedin  youtube  rss feed
RECOVERY PROGRAM

panic away skyscraper

HELPFUL ARTICLES

Featured Article
FREE EBOOK

Sign Up to recieve my Free eBook How to Recover and Cure Yourself of Panic Attacks & Anxiety.  Also recieve weekly tips and tools to help you to overcome Panic & Anxiety.

large ebook

Tim's Free Ebook

 

A PROGRAM I USED & RECOMMEND TO CURE ANXIETY

linden skyscraper banner

ARTICLE SEARCH