Decubitus relaxation by Frederick Pierce.
This relaxation consists of six exercises.
Sit in a sitting position,
Then immediately lie down.
Keep your eyes closed all the time.
Sit down on the floor or on your bed.
Close your eyes and relax your neck and shoulders as much as you can.
Then slowly roll your head to the left four times,
While relaxing neck and shoulder muscles even more.
Then slowly roll your head to the right four times,
While relaxing neck and shoulders even further.
When you finish,
Immediately lie down and lift up your right leg about 10 cm up.
Your leg should be straight.
Next tighten all the muscles in your right leg as much as you can.
Imagine looking with your mind's eye at those tightened muscles.
Concentrate on the muscles starting with your toes and slowly move up all the way up to your hip.
Stay in this position until you feel that the right leg is so tired that you just cannot hold it up anymore.
Then let the leg fall down while letting go of all the tension.
When your right leg touches the surface,
Immediately lift up your left leg about 10 cm.
The leg should be straight.
Next tighten all the muscles in your left leg as much as you can.
Imagine looking with your mind's eye at all those tightened muscles.
Concentrate on the muscles starting with your toes and slowly moving up all the way up to your hip.
Stay in this position until you feel that the left leg is so tired that you just cannot hold it up anymore.
Then let the leg fall down while letting go of all the tension.
When your left leg touches the surface,
Immediately lift up your right arm about 10-20 cm.
The arm should be straight and the fingers rolled into a fist.
Next tighten all the muscles in your right arm as much as you can.
Imagine looking with your mind's eye at those tightened muscles.
Concentrate on the muscles starting with the tips of your fingers and slowly moving up all the way up to your shoulder.
Stay in this position until you feel that your right arm is so tired that you just cannot hold it up anymore.
Then let the arm fall down while letting go of all the tension.
When your right arm touches the surface,
Immediately lift up your left arm about 10-20 cm.
The arm should be straight and the fingers rolled into a fist.
Next tighten all the muscles in your left arm as much as you can.
Imagine looking with your mind's eye at those tightened muscles.
Concentrate on the muscles starting with the tips of your fingers and slowly moving up all the way to your shoulder.
Stay in this position until you feel that your left arm is so tired that you just cannot hold it up anymore.
Then let the arm fall down while letting go of all the tension.
When your left arm touches the surface,
Immediately imagine a large circle about 1.
5 m across on the ceiling above your head.
With your eyes still closed,
Slowly move your gaze around the outline of the circle towards the left four times.
Then do the same towards the right four times.
Now imagine a large square 1 by 1 m on the ceiling above your head.
With your eyes still closed,
Slowly move your gaze around the outline of the square towards the left four times.
Then do the same towards the right four times.
When you finish,
Give yourself a few minutes of quiet relaxation.
To let your mind relax,
Think about something pleasant or imagine that you are in a beautiful,
Peaceful,
Natural place.
And then when you're ready,
Bring yourself up to here and now,
Take a deep breath and open your eyes.
