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Relaxation Techniques

This is a series of relaxation techniques that you can do almost any where and any time. They do not take very long to do. Do not force yourself to relax - just let it happen.


2-Step breath - Fill the bottom of your lungs first, then add the top as you breathe through your nose. Breathe out slowly. Feel the tension flowing out.

Tense-Relax Muscles

Tighten the muscle that you want to relax. Focus on and feel the tension where you have tighten. Now let the muscle become loose and limp. Feel the relaxation flow into the muscle.

Body Scan

With your mind briefly scan every muscle in your body from the tips of your toes to the top of your head. If you sense a tight muscle, just let it become limp and relaxed.

Limp Rag Doll

  1. Do the 2-step breath two times.
  2. With your mind imagine that you are a limp rag doll. Feel your mind and body become limp and relaxed.

*** You may use whatever image you like best **

Mind Quieting

In order to quiet your mind first, focus on your breathing. As you breathe in say slowly to yourself "I am" and as you breathe out, say slowly to yourself "calm". When your mind feels calm, focus only on your breathing with no other thoughts.

Shoulders, Arms and Hands Heavy and Warm

Put your mind into your shoulders, arms and hands - imagine and experience them becoming heavy, relaxed and warm.

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