| Quick Relaxation Tricks |
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Some examples of fast relaxation moves. Once you have a feel for
relaxation, these are pretty effective. As usual, try a couple -
or invent your own - to see which works best.
 Fast
centring
Relaxed
Hand
Cue
word
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| 1: Fast
Centring |
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Breathe in normally, or a
little more than normally. |
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Transfer your lungful of air
'downward' to your diaphragm (feels like collapsing your chest and
letting your stomach stick out) |
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Breathe out smoothly, feeling
tension drain out through your feet and into the ground. |
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| 2. Relaxed
hand |
| This one works best if you
build a one-hand relaxation into the last step of your PMR exercises,
so you connect the relaxed hand with an already-established relaxed
state. Obviously, this is easily varied to any appropriate localised
body part. Interestingly, relaxing your face is particularly useful,
as it's so tied up with mood expression. |
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Breathe in normally, closing
one hand slightly as you do so |
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Breathe out, relaxing your
hand as you do. Feel the relaxation wash outward from the hand through
your shoulders and beyond. |
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| 3. Cue word |
| Using a single |
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Breathe in normally or a little
more |
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Breathe out, repeating the
cue word you established in a previous
exercise (the focussed breathing
variant was one). |
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