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This is one of the simplest and easiest relaxation techniques you can use to calm your mind and reduce adreneline surges associated with stress.

1) Choose a time when you have not just eaten.

2) Keep your feet warm and wear loose fitting comfortable clothes.

3) Lie on your back on a firm surface with a thin cushion or pillow under your head.

4) Slowly close your eyes and sigh to release the tension. Relax resting your arms by your side and allowing the surface to take your weight. Make sure that your head, body and legs are in a straight line with your feet resting outwards.

5) Breathe slowly and rhythmically from your abdomen not your chest, and notice the rise and fall of your abdomen.

6) Tense the muscles at the back of your head and neck, hold for 5 seconds and then relax them. Concentrate on and visualise the muscles relaxing while you do this.

7) Move this process gradually down to other parts of your body - eyes, sinus area of the face, ears, back of the neck and all the way down your body to your toes.

8) Once you feel fully relaxed keep your eyes closed and imagine a calm beautiful place in full detail. It may be a real place or an imaginary soothing but beautiful place such as a tranquil, warm beach. Picture it in detail and imagine the gentle breeze, the smells and sounds, and the total ambience of the place.

9) While still in this place fill your mind with pleasant and positive thoughts, and keep repeating to yourself that you feel fine and totally relaxed.

You can repeat this technique at a certain time during the day or whenever you feel under stress.

11/12/2009

12/05/2010