Relaxation and Meditation Therapies:
Relaxation can be used when you feel tense and worried. Read the instructions and familiarize yourself with them before having a go. Be patient and give yourself several tries before expecting the full benefits. It can take time to learn how to relax. Keep a diary of your efforts so that you can follow your progress. A friend or relative may help you stick to the task, particularly when progress seems slow and difficult.
After 5-10 minutes, when you have your breathing pattern established, start the following sequence tensing each part of the body on an in-breath, hold in your breath for 10 seconds while you keep your muscles tense, then relax and breathe out at the same time.
Remember to breathe deeply and be aware when you relax of the feeling of physical well-being and heaviness spreading through your body.
After you have done the whole sequence and you are still breathing slowly and deeply, imagine something pleasant, e.g. a white rose on a black background, a beautiful country scene, or a favorite painting. Try to ‘see’ the image as clearly as possible, concentrating your attention on it for 30 seconds. Continue to breathe slow, deep breaths. After this, go on to visualize another peaceful object of your choice in a similar fashion.
Lastly, give yourself the instruction that when you open your eyes you will be perfectly relaxed but alert.
When you have become familiar with this technique, if you want to relax any time when you only have a few minutes, do the sequence in a shortened form, leaving out some muscle groups, but always working from the feet upwards. For example you might do parts 1,4,6,8 and 10 if you do not have time to do the whole sequence.
The Six-second Breath
This tip can be learned even if you have not learned the sequence above. Controlling your rate of breathing is one of the most important things you can do to stop your anxiety from getting out of control. If you keep your breathing to one breath every 6 seconds this will help. You can breathe in over three seconds and out over the next three seconds. This can be in stages, e.g. in-in-in, out-out-out and so forth. The six second breath can be used anywhere and any time when you feel anxious. It does pay however, to practice this technique a few times per day so that you will have it rehearsed for a time that you really need it.
For Guided Meditations please visit the Chopra Center