Today we will look at learning how to relax and remain calm and focused even when you're very busy.
This can be very useful if you have lots of things to juggle,
If you have a test or something coming up that makes you feel a bit worried.
You'll learn how to keep yourself focused and calm.
Start by getting into a comfortable position.
You need to set aside a few minutes so you can practice relaxing.
The more you practice,
The more easily you will relax under pressure.
This exercise uses three ways to relax.
Calm breathing,
Relaxing tense muscles and calming your thoughts.
You can be sitting or laying down.
Start by concentrating on your breathing.
Breathe in and out.
Deeply in and slowly out.
In,
Out.
Keep breathing slowly like this.
You can slow your breathing even further by counting.
Gently exhale wherever you are in your breath cycle.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three.
Exhale,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three.
Exhale,
Two,
Three,
Four.
Breathe in,
Hold.
Breathe out.
Breathe in and out.
Keep breathing gently,
Letting your breath slow comfortably.
You are learning the relaxation skill of slowing your breathing.
You can actually feel yourself calming down as you breathe slowly and calmly.
This calm breathing helps you focus and be alert and relaxed.
Continue to breathe slowly and every so often just notice your breathing and focus on allowing your breath to slow down.
Now,
Concentrate on your muscles.
You may find that you are holding some tension in your muscles.
Pay particular attention to your shoulders,
Hands and jaw.
Consciously lower your shoulders or roll them if you are on the floor.
Let your shoulders relax and allow the muscles to loosen.
You are learning how to relax under pressure.
Notice your hands and let your hands be open,
Loose and relaxed.
Let your arms rest by your sides,
Letting go of all tension and just relaxing.
Focus on your jaw.
Allow your jaw to rest loosely so your teeth are not touching.
Let your mouth be loose and relaxed.
Mentally scan over your body now,
Noticing any areas that are tense.
When you notice tension,
Concentrate on relaxing that area.
Allow your muscles to give up the tension they have been holding.
Allow your body to relax.
Focus on your breathing again,
Noticing and relaxing.
Now,
Concentrate on your thoughts.
We will be mentally saying some affirmations.
Imagine each affirmation that follows and believe each one to be true.
You may want to repeat each phrase silently in your mind.
You are learning how to relax under pressure.
I am calm.
I am relaxed.
I know how to relax easily.
I relax whenever I want to.
I handle situations with ease.
I am prepared.
I am focused.
I am strong.
I am confident.
I am so deeply relaxed.
I am calm and serene.
I concentrate easily on the task in hand.
I easily relax under pressure.
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 relaxed.
Every time you are under pressure,
Remember to do the three relaxation techniques you have just practiced.
Calm your breathing.
Relax your muscles.
Calm your thoughts.
You can relax any time you need to and a relaxation will help you to concentrate and keep your brain functioning at its best.
You can relax every day in any situation.
Simply go through the relaxation exercise as many times as you need in preparation for a difficult situation.
When you are in the situation,
You will feel much less stressed.
Now breathe deeply.
Relax your muscles.
Calm your thoughts.
For now it is time to return to the day ahead.
Slowly reawaken your mind and your body,
Becoming alert and awake while remaining relaxed and calm.
Open your eyes.
Look around.
Stretch if you want to.
Sit quietly for a few moments as you wake up completely.
When you are fully alert,
You can resume your usual activities,
Feeling calm and refreshed.
