Here is an example relaxation exercise that
focuses on physical relaxation.
Close your eyes. If you can, lie down (unless
you are tired - you may fall asleep. Sit up in a chair if you are tired).
Clench your whole body. Pull taught every muscle
you can feel… tightly! Make a face. Strain those arms, legs, shoulders,
everywhere. Hold for about ten seconds. Then let go.
Do this again but focus on individual muscle
groups one at a time. Start at your toes, then your calves, quads, all the
way up to the muscles around your face. Strain and relax each group for
around five seconds.
Breathe in for a beat of 1, 2, 3. Then out on
a beat of 1, 2, 3, 4, 5, 6. Fill your lungs to capacity. Visualize relaxation
flowing into your body through your lungs as you breathe in, and then feel
tension and stress flow out of your body as you breathe out.
Repeat the above with beats of 1, 2, 3, 4.
Then out on a beat of 1, 2, 3, 4, 5, 6, 7, 8. Your breath out is twice as
long breathing out as you do in.
Repeat step 5, breathing in for five, then six
beats (ie out on ten, then twelve beats). If you can comfortably go higher,
then do so. Don’t stretch it though. (If you get light-headed you are
probably going too far!)
Then go backwards, starting at six beats in
(twelve out), then five in (ten out), down to three in (six out).
That’s it. This exercise is a good way to
relax before starting any kind of study or work requiring concentration. It’s
also a good exercise to do when you are feeling stressed, pressured, angry, or
upset. It helps you wind down and puts you in a better peace of mind.
