All to often we find our bodies just as tense and stressed out as out minds. In teaching Hypnosis we often use a technique called progressive relaxation. Progressive relaxation is used to train the body to relax and release stress it is carrying. In the Life Skills Manual from Rapid Eye Technology there is a great exercise teaching progressive relaxation and how it aids in releasing emotions held in the body that I am going to share with you today. First read through it then read it again practicing it then finally doing your best to follow the basics, lay down somewhere quite and go through the body in the fashion taught as often as you feel it benefits you. Here is the exercise:
" In this exercise, direct your attention to each area of the body; as this happens, the act of paying attention releases deep-stored stresses. Like a child, your body wants attention and feels comforted when it receives it.
Sit with your eyes closed in a comfortable chair or lie down. ( Choose a quiet room that is free of distracting noises) Place your attention on the toes of your right foot. Curl them down and hold, then go until they feel the sense of relaxation that flows into them. Don't rush either the tensing or the relaxing; take time to feel what is happening.
Now let out a long, deep sigh as if you are breathing out of your toes, letting all stored fatigue and tension flow away with your breath. Don't puff or blow; just let the sigh of relief, without holding back. If you let out a moan or groan, all the better- that is a sigh of release.
Now repeat this procedure with the top of your right food, first placing your attention on it, then tensing the muscles (by arching your foot backward), and finally relaxing them. When the top of your food feels relaxed, let out a sigh as if you are breathing out through your toes.
Once you have this basic technique down, take your attention to all parts of the body in the following order. Remember that this in not just a muscle relaxation technique; your attention needs to linger comfortably at each bodily location.
RIGHT FOOD: toes, top of foot, sole of foot, ankle ( two stages: flexing back then flexing forward)
RIGHT BUTTOCK and UPPER THIGH
LEFT BUTTOCK and UPPER THIGH
ABDOMINAL MUSCLES
LOWER BACK, UPPER BACK
RIGHT HAND: fingers, wrist ( two stages: flexing back then flexing forward)
LEFT HAND: fingers wrist also in two stages as above
SHOULDERS: Also in two stages
NECK: Also in two stages
FACE: Also in two stages of screwing face into a tight grimace, then tensing brow and forehead.
This exercise sounds rather complicated when described verbally, but flexing various body parts simply follows the natural way the joints and muscles move. After one session you will be able to feel your way around your body effortlessly.
Short Version
A complete circuit of the body as described above takes about 15 minutes. If you are pressed for time, a short version involves only the toes, diaphragm, fingers, shoulders, neck and face."
Neither our minds or bodies need to be in a constant state of stress and tightness. Learning to relax both can greatly improve our quality of life.
Enjoy and Relax!
Liesl Anderson
