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| 08 Apr 2007 09:08:17 pm |
 Relaxation Technique |
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Self-determined relaxation (or Self-hypnosis) is brought about by establishing what is termed a conditioned response - that is an automatic response in a person’s physical and mental being initiated by a cue, which is usually a word. I generally use the word RELAX as a cue, although almost any other word would suffice so long as it gives strong reference to a calm or relaxed state.
The first step in achieving this type of relaxation is to assume a comfortable position. This can be done easily in any straight-backed chair high enough to support your back and shoulder. Or you may use a reclining position, either on a bed or in a reclining chair. In the beginning it is best to practice in a quiet place, where you will not be disturbed. If sitting, be sure that your feet are flat on the floor and that your arms are resting, untensed on the arms of the chair or in your lap. It is not advisable to cross your arms or legs because as you become more relaxed you may find yourself acutely aware of your body and the weight of your limbs supporting each other may be disturbing. Also crossing arms and legs tends to limit good circulation!
The next step is the eye-rolling exercise. Simply do this: roll you eyes upward as high as possible. Try to get them high up into your forehead. While holding your eyes in this position, lower your eyelids and relax your eye muscles. Now, take a deep breath and hold it for five or six seconds. Then let it out slowly - all the way out until you must gasp for another breath. Now, think of the cue word “RELAX”. Let it float through your mind. By this time your feelings of relaxation will begin to be recognisable to you. You should have entered the light, or beginning stage of relaxation.
Now you must deepen this relaxed state. Count backward from Ten to One, allowing the cue word “RELAX” to continue to float through your mind.
TEN Take a deep breath, hold it for five or six seconds, release it slowly , think of the cue word, “RELAX”.
NINE Breathe, hold, release, “RELAX”
EIGHT Breathe, hold, release, “RELAX”
and so on until you get to ‘One’. By the time you have reached the count of one in this exercise, you should be completely relaxed. If you are not, begin again, repeat the process until you do feel totally relaxed.
Now you can give yourself suggestions. Keep them short and simple and confine them to a single idea. BE SURE THEY ARE POSITIVE.
After a suggestion has been repeated two or three times whilst in this state of self-determined relaxation, you can simply suggest to yourself that you are going to count to five, open your eyes and feel good. Do so and the state will be broken. This entire exercise, kept purposely short, should take you about two minutes to complete. With practice however, you may be able to eliminate the counting down portion of the exercise and use your cue word to enter a relaxed state instantly.
Good luck. Keep practising!
For help with learning other self-hypnosis or relaxation techniques, check out my website at
www.theconsultingrooms.co.uk or call me on +44 (0) 1278 784490 |
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Category : General Practice
| Posted By : consulting2 |  Comments[0] |  Trackbacks [0] |
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| 30 Apr 2007 06:12:30 pm |
| The Miracle Question |
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Here's the Miracle Question. (Try it to discover what happens!)
Suppose......... tonight you go to sleep ........ and while you are asleep a miracle happens ...............and your problem is solved ............... only because you are asleep ............. you won’t know this miracle has happened.
What will be the first thing that will let you know this miracle has happened?
How else will you know?
How else?
What will you be doing?
What else?
You can contact me via www.theconsultingrooms.co.uk. Personal consultations are available in Burnham-on-Sea, Somerset which is easily accessible from Bristol, Bath and North Somerset, South Wales, Gloucestershire, Wiltshire, Dorset, and Devon. You will find me very close to the M5 junction 22 at Brent Knoll between Bridgwater and Weston-super-Mare |
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Category : General Practice
| Posted By : consulting2 | Comments[0] | Trackbacks [0] |
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