Short Relaxation Techniques

BREATHING:

2-Step breath - Fill the bottom of your lungs first, then add the top as you breathe through your nose. Breath 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:

• Do the 2-step breath two times.
• 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:

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 you may focus only on your breathing, with no thoughts at all.

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.