Tuesday, January 6, 2009

Physical Relaxation

The physical relaxation method is a technique that involves the tensing and relaxing of the various parts of your body, to achieve physical relaxation as a precursor to meditation. I actually learned this technique while studying out of body experiences and is a great way to relax and disassociate from your body!

Requirements & Suggestions

For this technique, you will want to be wearing something comfortable and loose. You can either be sitting down in the chair, or laying down on a bed, couch, or the floor, if it isn't too hard. You will not want to cross your legs, feet, or arms.

The Method

  1. Either lay down or sit down somewhere in a comfortable position, with the requirements and suggestions in mind.
  2. Take a deep breath, breathing down into your belly, and exhale.
  3. Shift your body slightly, take note of the sensations from your body, becoming aware of how your body feels.
  4. Take another deep breath. As you exhale, let go, relaxing your muscles, let yourself become limp and relaxed.
  5. Continue to breath in and out regularly.
  6. Wiggle your toes, letting the sensations from your toes fill your mind.
  7. Breathing in, tense your toes, curling them up as tight as you can, holding them tense for a couple of seconds.
  8. As you exhale, release your toes, letting them become limp and relaxed. Feel how your toes almost sag from relief as they fully release.
  9. Next, on breathing in, tense your feet, curling them in, holding them tense for a few seconds.
  10. Release and relax your feet as your exhale, feeling the tension seep out from your feet, getting relaxed and limp.
  11. Move onto your calves, tensing your calves on an in breath, holding that tension for a few seconds.
  12. Exhale and release your calves, letting them sag from the release of tension.
  13. Feel how the warmth of relaxation is replacing the tension in your toes, feet, and calves. As that warmth registers, move it up with your mind into your thighs.
  14. Breath in... and breath out, feel the warmth rise up into your hips, and clentch, tensing your hips and rear end. Hold that tension for a few seconds and relax as you exhale, letting your body sag and the warmth continue up your body.
  15. As the warmth reaches your belly, breath in and out, relaxing and tensing, tightening your belly and holding the tension.
  16. After a few seconds, relax as you exhale, letting the tension leave your belly and back, filling with warmth.
  17. As the warmth spreads up, take a deep breath and tense your chest slightly for a couple of seconds. As you exhale, let your chest fall, the tension draining out of you.
  18. As the warmth fills your chest, breath in and scrunch your shoulders and neck, holding the tension for a few seconds, before letting them go with your breath.
  19. Let the relaxation and warmth spread into your shoulders and neck, tensing your upper arms with your next breath in.
  20. As you exhale, let your upper arms relax. Feel the warmth flowing down into your arms from your shoulders.
  21. Breath in and tense your forearms, tense them up for a few seconds and exhale, letting the relaxation and warmth flow further down, until they are nearing your wrists.
  22. Breath in and clentch your fists, hold them tight until your exhale, letting the tension drain and be replaced by the flowing warmth and sense of relaxation.
  23. Finally, breath in and scrunch up your face, tensing it for a few seconds and then let go, exhale and breath out the last bit of tension from your body, letting the warmth flow and fill your entire body.
  24. Just relax and enjoy the warm relaxation that now fills your body and senses.
  25. When you are ready, slowly flex your various body parts to bring yourself back to a full waking state.
Using this technique, folks might fall asleep, if they do this at night on their bed. It would be recommended that they do this when they aren't tired, the first few times.
You can transition to your meditations after reaching the state of full body relaxation.

1 comment:

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