Fast DEEP Relaxation Technique
Deep relaxation in 10 minutes!
It is easy for most but not all to achieve a very deep state of relaxation within 5 to 10 minutes even if you are stressed and tense.
Following these instructions exactly without deviating and you will enter into a deep state of relaxation in 5 to 10 minutes.
If you do this correctly the benefits of the state of relaxation will last for most of the day. In other words the depth of relaxation you achieve will have a positive and uplifting after-effect on you even after just one depth.
The instructions are as follows:
Select a time and place where you won’t be disturbed by anyone or anything with good room temperature where you won’t become cold.
The success and speed of this depth of relaxation is in the following of these instructions exactly without analysing it or testing it which is natural for most.
Lie down on your bed and instantaneously, immediately become aware of the weight of your entire body, legs, arms, torso, neck and head and allow that weight to sink you down deep into the surface on which you are lying so that all your limbs, your entire body becomes a heavy lead weight and that you instantly become still, like a statue, no fidgeting or twitching and that really means – no moving at all.
And now become aware of the tension or the tightness in all your muscles and limbs and joints and let it go to become even heavier and limp on your bed.
By becoming aware of the weight of your body and then becoming aware of the tension in your muscles and joints, you immediately gain some form of contrast as to what you need to know in order to let go and become heavier.
Even when you are now relaxing and your body is becoming heavy and limp, you still have microscopic tension in your body and your limbs. This is basically a microscopic clenching or tightening of the muscle fibres.
It is this microscopic clenching and tensing of the fibres that you need to become aware of and then release.
Each time you become aware of the heaviness increasing you then switch back again to becoming aware that there is still tension and clenching of the muscle fibres and tightness within all your joints and limbs and you allow this awareness which provides you with the contrast of the opposite of what you are trying to achieve, which is a deepening, a depth and a heaviness of your body.
This is also combined with an awareness of a total stillness, like a statue and as heavy as lead, deepening and becoming heavier all the time and again switching back to being aware that the limbs are still not heavy enough because you become aware of that clenching and the tension within the muscle fibres and again you release them even further.
Upon that release you then become aware of a new depth of heaviness.
Deepening, becoming heavier, sinking deeper into the surface of the bed and becoming still all the more.
By now, a good five minutes has gone by and you will notice your body is now still, very heavy and deeply relaxed. You may also be drifting in and out of semi-sleep.
Once you become aware that you are now relaxed and your body is heavy and limp, you should be so deeply relaxed that you have no wish to move. Moving or fidgeting will break the state or the depth of relaxation therefore it is important to start this process as outlined, immediately without any analysing or testing or wondering what will happen next.
If you get wrapped up in self-monitoring or the process, all that focus will be diverted away from what you’re trying to achieve, that’s why it’s important to enter into a completely statue like, still heavy state instantaneously to bypass that fidgeting, self doubting and questioning or analysing process.
If you don’t do it instantaneously as soon as you lie down, you will get wrapped up in the questioning of it all, like – am I doing this right?
Now as you lie there deeply relaxed and heavy the only thing that should be moving is your lungs in and out and if you find your whole chest cavity or rib cage and shoulders are moving also, then it’s because you haven’t released that microscopic tension and clenching of the muscles that we all carry.
As soon as you become aware that your chest is also rising whilst you breathe, you then become aware of how heavy and still the chest and the rib cage and surrounding areas are all becoming, as heavy as lead so that the only thing now moving is the lungs in and out without the surrounding torso moving.
The goal is to try to stop the chest from moving up and down and only the lungs inside are moving, NOT the surrounding muscles – thus going even deeper.
Once you’re at this level or depth of relaxation, that is the depth of relaxation and heaviness including the stillness and calmness you will go to the next time you start this relaxation technique.
People who practice autogenics, Alexander technique, meditation and similar will know this pathway and will know this depth.
When your body is heavy and limp and the only thing moving is your lungs, you have altered your focus and awareness of your mind and your mind has become profoundly focused on the depth that you are now in.
Try not to make this complicated, try not to even criticise or analyse why you should even bother because just practising this 10 minutes every day will make you become a more relaxed person throughout your day, less stressed and tense, less angry and less irritated.
Experiencing deep relaxation even if it’s just for a short period of time will have a positive knock-on effect which will be uplifting and positive.
In terms of the evolutionary fight or flight process, deep relaxation experienced once a day will release nice brain chemicals, well-being chemicals as opposed to stress chemicals which are erode away at every part of your body and mind.
If you enter into a deep state of relaxation every day your body and mind (unconscious mind) will detect that you are in some way in a safe environment as opposed to a stressful dangerous one because remember stress is linked to fight or flight and anxiety and all its hideous and accompanying symptoms.
Copyright. Open College UK Ltd.
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