Relaxation The antithesis of tension (instability ... emotional disturbance ... anxiety) accompanied by manifestations of the most pressing pressures facing human and accompanied by an increase in muscle activities concentrated in the front, neck, joints and knees, and muscles extensor and back and even the muscles of organs, which weakens the ability of the person On the compatibility and activity and concentration, such as stomach and thorax. His resistance to continuing his daily activities collapses even.
Relaxation: is the complete cessation of all contractions and muscle cramps associated with tension and relaxation is different from the apparent calm or even sleep, we often find someone lying on his bed for long hours, but does not stop expressing motor instability, and constant volatility, ideas and psychological conflicts.
Stages and procedures of relaxation process .
2 - Choose a quiet room dark, or semi-dark and make sure the quiet place, and free of dispersants.
3 - Sit in a comfortable position on a tool that does not have parts of the pressure or pressure on some parts of the body.
You do not necessarily have to lie down, but you can start sitting comfortably.
Start by training one member, as in the following steps
- Close the palm of your right hand tightly
- Note that the muscles of the hand and its foot contract and tense and tighten
- After a few seconds, stretch out your hand and lay it down in a comfortable place
- Note that the muscles began to relax and heavier
- Repeat exercise for times.
Then move gradually thinking about the rest of the muscles of the body, jaw, neck, shoulders, back, abdomen. Legs and feet. Focus on each member individually (intensity and relaxation) with continuous repetition of each member until you reach the state of complete relaxation, to reduce any contractions or contractions in all members tried to interspersed training between the member and the last interval of 10 to 15 seconds.
Breathe during the exercise deeply, and fill your lungs with the air quietly and quietly graduated, deep breathing helps to achieve relaxation.
8 - It is important to relax, focus and eliminate the mind from any negative thinking so as not to feel tense and tense your nerves, and if you can not try to imagine images of beautiful positions in your life.
- At the end of half an hour you will find that you have completely relaxed. You will feel the difference between the relaxation phase and the normal situation. The specific difference will encourage you to practice regular relaxation for half an hour. As you experience again, you will need less time to do it.