Welcome to your daily dose of the relaxation response.
The complete opposite of your stress response.
Learning to elicit the relaxation response is extremely helpful in decreasing stress and any stress related conditions.
Relaxation techniques are generally known to be quite safe.
However,
If you have any medical issues,
Consult with your physician and be aware that relaxation techniques never replace proper medical care.
As with all meditation and relaxation audios,
Please find a safe and comfortable,
Quiet place and do not use while driving or operating a moving vehicle.
Today's practice,
It's a relaxation technique that's been shown in multiple research studies to decrease pain and discomfort and it's considered a self-hypnosis technique.
There are six parts to this training and each exercise should be repeated for one week.
You'll see that each week builds upon the last and by end of the six weeks,
You will have memorized the entire sequence.
At that time,
You may find that you can achieve a relaxed state in any situation just by using your mind's ability to generate warmth and a sense of heaviness throughout our physical bodies to self-produce a relaxed feeling and elicit the relaxation response,
A chemical and physiologic response opposite of the stress response.
Now find a comfortable,
Safe place where you can be still for the next seven minutes.
Sit in a comfortable position,
Either with your back supported and relaxed or sitting up straight with your neck and shoulders as relaxed as they can be.
It's recommended to gently close your eyes,
But if this doesn't feel comfortable for you,
Just lower them.
Aim for a passive but focused state of mind and if any thoughts or distractions come through your mind or inside your body or outside,
Just say,
Oh well,
And come right back to the practice at a relaxed pace.
Let's start with a few deep breaths.
Inhale and exhale through pursed lips.
On your own,
Inhale deeply and exhale through lips like you're blowing bubbles.
And again at your own pace,
Inhale and notice all of the muscles in your chest expanding and your back and exhale.
Imagine a balloon deflating.
Mentally repeat after me each phrase four times silently to yourself.
My right arm is heavy.
My left arm is heavy.
Both of my arms are heavy.
My right leg is heavy.
My left leg is heavy.
My left leg is heavy.
Both of my legs are heavy.
My arms and my legs are heavy.
Now take a few deep breaths.
Inhale and exhale through pursed lips.
Slowly move your fingers and toes.
Stretch whatever you need to stretch.
Slowly coming back to the room.
This was part one.
Use this recording for one week or you can just practice on your own once you memorize it.
Practice at least once a day,
First thing in the morning,
In the late afternoon or before bedtime are great times to practice this exercise.
Thank you.
You You You
