practice you propose below is one of the best known to reach a maximum degree of relaxation.
technique is called Schultz and if you follow the simple steps that tell you you can reach new levels of tranquility and inner peace.
Needless to say, that can be used anytime we want, but is especially useful when we have reached a level of stress, anxiety or fear is overwhelming or unbearable.
just remember very well the steps to perform them after the maximum.
Exercise is
well:
Step 1: Preparation
It sought a place where we can be totally quiet and nothing and no one will bother us.
is recommended to unplug the phone and ask for silence in the house if we share it with someone at that time.
be created after a quiet and dim light. Vale
the light of candles or let in a little light in the room. Then
has chosen a position as comfortable as possible: it may be lying or sitting position.
will choose in that we know we will not be upset. Beware if you choose
lying down because you might fall asleep right away, and now that we are not looking.
Step 2: establishment of tranquility
setting exercise begins in your mind the keywords I am completely calm.
These words should be either spoken or mentally prepared every time it takes until they have internalized.
This means that as the saying should go start to make you feel better, calmer and quieter. It will thus be
few simple words to become a state of mind.
not follow the next step, until the words have been transformed into the mood.
Step 3:
heavy phase then our mind will look at key words My legs are heavy. This means that as you say or you think your body is absorbing the words and transforming them into a real heaviness.
must perform this process with all parts of your body.
We recommend you follow an ascending order to keep going.
not follow the next step until the words have transformed the idea into a real feeling of heaviness throughout your body.
Step 4: Heat phase
In this phase, the keywords will be My right leg is hot.
The heat causes the relaxation of the whole body, so as in the previous step, we will turn these words into a real feeling in our body.
must perform this process with all parties your body.
We recommend you follow an ascending order to keep going.
not follow the next step until the words have transformed the idea into a real feeling of warmth all over your body.
Step 5: heart
calibration phase In this phase we regulate heart rate, because everyone knows that feelings like nervousness and fear accelerate its function. In this case, the key words we use are My heart has a steady and vigorous.
As in the other steps, we will not continue to the next phase until those words have become a reality for our heart.
probably have to repeat them aloud or mentally for a long time. Take all the time you need to do so.
Step 6: Respiratory regulation phase
Now, having relaxed muscles and regulate the activity of the heart it is time to normalize breathing.
It uses the keywords My breathing is calm.
Again you get the words cease to be simple ideas and become a real sensation.
If you need to breathe deeply at some point, feel free to do so.
not follow the next step if your breathing does not take a leisurely pace and natural.
Step 7: adjustment phase of abdominal viscera
In this phase, keywords are my solar plexus radiates heat.
The solar plexus is the entire area of \u200b\u200bthe digestive system, which is usually always revolt in cases of stress or fear. Heat reassure
this area and help you achieve a higher degree of relaxation. Repeat the words until they become a real physical sensation.
Step 8: cephalic phase regulation
This is the last phase and you only get to it when you've been able to overcome as you indicated in step 7. Here
relax brain activity focusing on the forehead. Keywords are
pleasant freshness on the front.
repeats over and over again these words, mentally or aloud, until the brain dead weight is gone.
When you're done you've gotten the period.
After gaining reach step 8 will be totally relaxed and calm. You will be amazed
calm that emanates.
Then note that you can not quickly return to the hectic life, so rest a while and is regaining the vigor with slight movements, turns on the light and get used to it, drink a glass of water, etc ...
Source: http://www.formarse.com.ar/ejercicios/ejercicios_relajacion.htm # maxima_relajacion
relaxation posture
Sit as shown in Figure "relaxed position." When you are comfortable, tense a muscle group, try to identify where you feel more tension. Follow these steps: 1 tensing the muscles as much as possible. 2 º notice the feeling of tension. 3 º relax those muscles. 4 º feel the pleasant sensations perceived by relaxing those muscles. Finally, when a tense area, should keep the rest of the body relaxed.
Start with the front. Frown all you can. Note for about five seconds the tension that occurs in it. Begin to slowly relax, noticing how the muscles will relax and start to feel the pleasant sensation of lack of tension in those muscles. Recréese relax completely and the feeling of total relaxation for about ten seconds or more.
then squeezes his eyes shut tightly. You should feel the tension in each eyelid, the inner and outer edges of each eye. Gradually relax your eyes as much as possible until they were parted. Note the difference between sensations.
Follow your nose and lips. Wrinkle your nose, relax. Crease the lips relax. Ensure that the voltage is maintained for about five seconds and relax at least ten.
With the neck do the same. Tighten your neck as you can and hold tight. Go slowly relaxing muscles, focusing on the difference between tension and relaxation and delight in the latter.
then put his arm as shown in the chart. Lift, when I can make a fist and place the whole arm as stiff as possible. Gradually lowering the arm tension. Slowly open your hand and let the entire arm resting on the thigh. Repeat with other arm.
Do exactly the same with the legs.
After his back lean forward noting the tension that occurs in the middle of the back. Keep elbows back and tighten all the muscles that can. Again bring back to its original position and relax your arms on your thighs. Return to recreate the feeling of relaxation for a while.
strongly Tense your stomach muscles (abdominals) and repeat the feelings of tension and muscle relaxation to defuse.
In the same manner on the buttocks and thighs.
Source: http://www.terra.es/personal/acm00000/ejercicios.htm
Video Technique Jacobson
0 comments:
Post a Comment