Navigating Work Pressure - Beginner Exercise # 3

This exercise will help you deal with work pressure and prevent burnout. It is part of a series of easy exercises designed to be an introduction to stress management, mindfulness, and meditation for those less experienced in this field. The exercises combine different relaxation techniques.

In exercise #3, you will become familiar with Deep Breathing followed by an abbreviated version of the Shultz Technique, also known as Autogenic Training. It is a relaxation method that involves self-suggestion and focuses on promoting a state of deep relaxation.

Transcript

Hi,

I'm Jan Moller and welcome to exercise number 3 in my series of exercises designed to help you deal with work pressure and prevent burnout.

Sit or lay down in a comfortable position and slowly close your eyes.

And now I would like you to take a deep breath through your nose,

Filling your lungs completely,

And just hold it.

And then slowly you exhale through your mouth,

All the way out,

And then you inhale again,

Totally inhaling,

Filling your lungs,

And hold,

And slowly through your mouth.

Making this sound,

And the third time inhaling,

Totally,

And hold,

And exhale.

Very good.

Just become aware of your body,

Sitting or laying down,

And feel free to move your body and change your position whenever you want during the exercise.

Just for a moment,

Become aware of.

The in-breath and the out-breath,

Observing the breathing happening as a silent spectator to your own body,

And imagine with every out-breath,

Your body relaxes deeper and deeper.

Now slowly move your attention to your body,

Sitting or laying down.

You can feel your feet.

You can feel your feet.

You can feel your feet.

You can feel your feet.

You can feel your feet,

And your legs,

And your hands,

And your arms,

And become aware of your right leg now.

And I would like you to repeat the following sentence three times,

Silently to yourself.

The sentence is,

My right leg is heavy.

And you repeat that sentence three times.

You might have a sensation of heaviness in your right leg now,

Or you might not.

It doesn't matter.

Don't make any effort to try to create a certain sensation of heaviness.

And now,

Move your attention towards your left leg,

And the sentence to repeat three times is,

My left leg is heavy.

You can start the repetition now.

Okay,

Very good,

And now a third sentence,

Both of my legs are heavy.

And now,

You can shift your focus to your right arm,

And repeat the sentence,

My right arm is heavy.

And then,

Your left arm,

My left arm is heavy.

And then,

Both of my arms are heavy.

Just notice your legs and your arms.

They might feel heavier than before,

Or maybe not.

It doesn't matter.

When you practice this,

Slowly,

The sensation of heaviness will come.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

And you can repeat the sentence three times,

And the sensation of heaviness will come.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

And you can repeat the sentence three times,

And the sensation of heaviness will come.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

And you can repeat the sentence three times,

And the sensation of heaviness will come.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

Now,

Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.

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Direct your attention to your chest,

And just try to imagine a feeling of warmth spreading through your heart.