Relaxation Exercise:
Exercise 1:
Let’s begin this exercise by taking a couple of deep cleansing breaths. I want you to breathe in through your nose very slowly, and then exhale through your mouth. Take one deep breathe;
Breathe: 5 seconds
And now another now another one nice and slowly;
Breathe: 2 seconds
Okay, as we begin to relax, I want you to squeeze your face into a tight knot. Close your eyes very tightly, crinkle up your forehead, clinch your mouth closed, make that tight knot in your face and hold that for about a count of about 1…2…3, and now let your face relax. As you feel your face relaxing, take another deep cleansing breathe, breathing in through your nose and out through your mouth, Notice the difference in the feeling your face has now. Now let’s stretch your neck a little bit, I want you to take your chin and slowly bring it down to your chest stretching out the back of your neck muscles. Hold that, nice and tight for a count of 1…2…3, now relax your neck. Bring your head back up to a resting position.
Pause: 3 seconds
Take another deep, slow cleansing breath.
Breathe: 3 seconds
Now I want you to shrug your shoulders, bring them up real tight, up to your ears, tensing your shoulders for a count of 1…2…3. Now let them down slowly, relax them, feel the difference in your shoulders now that they’re relaxing. Take another deep slow cleansing breath in through your nose and out through your mouth,
Breathe: 4 seconds
Now let’s focus on your right hand. I want you to make a tight fist, as tight as you can, now hold that for a count of 1…2…3, now slowly let it go. Notice how your hand relaxes and feels warm. Take a deep, cleansing breath,
Breathe: 3 seconds
Now I want you to hold your right arm out in front of you. Tense up your forearm and your upper arm real tight flexing those muscles as tightly as you can 1…2…3. Now let your arm relax. Feel the difference in the tension in your arm. Let’s go to your left arm now. First clinch up your left wrist, very tight. Hold it for a count of 1…2…3, let it go. Now lift up your left arm, tense up those muscles in your forearm and your upper arm real tight 1…2…3. Now let your left arm relax. Take another long, slow, deep cleansing breath in through nose, out through your mouth.
Breathe: 3 seconds
Now let’s focus on your stomach muscles. Put one of your palms on your stomach. Feel those muscles, and now tense them up as tight as you can. Hold them for a count of 1…2…3, slowly let them go. Feel your abdomen relax.
Pause: 3 seconds
Take a deep, slow breath. In through your nose, out through your mouth.
Breathe: 3 seconds
Now let’s focus on your right leg. Tense up your right thigh, flexing those muscles as tightly as you can. Hold them tight for a count of 1…2…3. Let them go.
Pause: 3 seconds
Feel the warmth in your thigh, feel it relaxing, the tension easing out.
Pause: 3 seconds
Take another slow, deep breath.
Breathe: 3 seconds
Now point your right toe. Tensing up the calf muscles on your right leg as tightly as you can 1…2…3, let it go. Notice the difference in the way your calf feels.
Pause: 3 seconds
Take another deep, cleansing breath.
Breathe: 3 seconds
Now curl up the toes in your right foot. Curl them up real tight, and hold them up a count of 1…2…3. Slowly let them go. Feel the difference in the way your foot feels. Take another deep cleansing breath, in through your nose, out through your mouth.
Now let’s go to your left leg. Tense up your left thigh muscles real tight, hold them 1…2…3. Now slowly let them go. Allow those muscles to relax, feel that difference. Now take a deep, cleansing breath.
Breathe: 3 seconds
Now point your left foot. Tense up those left calf muscles as tightly as you can, hold them 1…2…3, now slowly let them go. Let them relax, feel that difference. Take a deep cleansing breath, in through your nose, out through your mouth.
Breathe: 3 seconds
Now curl up your toes on your left foot. Very tightly, as hard as you can, 1…2…3, now let them go. Let them relax. Feel the difference in how your toes feel. Take another deep, cleansing breath.
Breathe: 3 seconds
As your relaxing, noticing the tension ease out of your body. Let’s review the muscle groups again. Taking deep breathes as we do that. Let’ start with your face. Notice how warm and relaxed your face feels.
Pause: 2 seconds
Take a deep slow breath,
Breathe: 3 seconds
Now notice your neck and shoulder muscles. How relaxed they feel.
Pause: 2 seconds
Take another slow deep breath.
Breathe: 3 seconds
Now notice your arms, your right arm, and your left arm. How relaxed and at ease they feel.
Pause: 2 seconds
Take another slow, deep breath
Breathe: 3 seconds
Notice how your abdomen, your stomach muscles. Feel at ease and relaxed.
Pause: 3 seconds
Take another slow, deep breath.
Breathe: 3 seconds
Now notice your leg muscles and your thighs, your calves, all the way down to your feet. How they feel, relaxed, a little heavy, warm.
Pause: 2 seconds
Take another deep, slow breath
Breathe: 3 seconds
As this exercise comes to an end, relax for a couple of more moments. Open your eyes if you’ve had them closed. Look around, and when you’re ready, you can get up.
END.
RELAXATION OF POTENTIAL FLOWS AND DENSITY IN THE EDGE
RELAXATION RELAXATION DOES NOT CURE OR SOLVE ANXIETY BUT
RELAXATION TECHNIQUES THE WORLD IS STRESSFUL BUT WE
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