Find a comfortable position and set aside a few moments for relaxation practice.
Like everything in life,
The more you practice,
The easier it becomes.
And the more you practice,
The easier it will become to relax when under pressure.
Let's review three techniques to relax under pressure.
Calm breathing,
Muscle relaxation and calming your thoughts.
Gently allow your eyes to close.
With the eyes closed and visual distractions removed,
You sink a little deeper.
You really experience these techniques.
Begin by focusing on your breath.
Breathe in a little deeper.
Exhale slowly.
Breathe in a little deeper.
Exhaling slowly.
Keep breathing in this slow,
Deliberate manner.
Now to go down a little further.
To slow your breath a little more.
Let's count as you inhale to four,
Hold for three and exhale to five.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three.
Exhale,
Two,
Three,
Four,
Five.
Now of course,
When practising this technique on your own,
Counting at the pace that feels good for you.
Inhaling,
Counting to four,
Holding to three,
Exhaling to five.
As you practise this breathing technique,
Your breathing naturally slows down.
You can feel yourself becoming calmer as you breathe slowly and calmly.
This calm breathing helps you maintain focus,
Alertness and relaxation.
You are learning how to breathe when feeling scattered,
Anxious,
Uncertain,
Under pressure.
Keep breathing slowly and every so often bring your attention to your breath and focus on it,
Allowing it to slow down.
Now shift your focus to your muscles.
As you do so,
You may notice tension in your body,
Especially in the shoulders,
Hands and jaw.
These areas are where most of us hold tension,
Letting the shoulders relax,
Allowing them to drop,
Allowing the muscles to unwind.
You see,
By releasing tension in your shoulders,
Your body assumes a calm and relaxed posture instead of a tense one.
Pay attention to your hands,
Allowing them to be open,
Loose and relaxed.
Let your arms rest by your sides,
Releasing all tension and simply relaxing.
You are learning how to relax under pressure.
Bring your attention to your jaw,
Allowing it to rest loosely so your teeth are not clenched.
Let your mouth be loose and relaxed.
Have a gentle mental scan of your body now,
Noticing any areas that hold tension.
When you notice any tension,
Any unease,
Any discomfort,
Gently concentrating on relaxing that specific area.
Allow your muscles to let go of the tension they've been holding.
Let your body relax.
You're learning how to relax under pressure.
Returning your attention to your breathing now,
Noticing and relaxing.
Now turn your focus to your thoughts.
Imagine and truly believe the following affirmations,
Repeating them silently in your mind.
You're learning how to relax under pressure.
You're learning how to relax under pressure.
I am calm.
I am relaxed.
I understand how to relax easily.
I can choose relaxation whenever I wish.
I handle situations with ease.
I am prepared.
I am focused.
I am strong.
I am confident.
I am deeply relaxed.
I am calm and serene.
I concentrate effortlessly on the task at hand.
I easily relax under pressure.
I feel calm and relaxed under pressure.
I am capable.
I am intelligent.
I am worthwhile.
I am skilled.
I am relaxed.
I am in control.
I am relaxed.
I am relaxed.
And so every time that you face pressure,
Remember to utilise one or two or three of these relaxation techniques you have practised.
Calm breathing.
Muscle relaxation.
Calming your thoughts.
You can relax whenever you need to.
And this relaxation will aid your focus and keep your mind performing at its best.
Even the slightest feeling of nervousness prompts you to relax.
You see,
Relaxation is available in any situation,
At any point of the day.
Return to this recording to practise these relaxation exercises as often as needed.
Especially before high pressure situations.
By repeating this recording,
Your body builds new habits,
Positive behaviours,
Automatic relaxation.
By relaxing,
These situations will feel much less stressful.
By relaxing,
These situations will feel much less stressful.
Take a deep breath.
Relax your muscles.
Calm your thoughts.
Take a deep breath.
Relax your muscles.
Calm your thoughts.
Now you have completed this relaxation exercise,
Remember that you can relax whenever you need to.
And gentle practice will bring the greatest benefits.
Slowly awakening your mind and body,
Remaining relaxed and calm,
Yet fully alert.
Open your eyes and look around.
Have a gentle stretch.
Sit quietly for a few moments as you fully awaken.
And when you feel fully alert,
You can resume your usual activities feeling calm,
Grounded and refreshed.
