ࡱ> W BAbjbj beeX8 -----AAA8yDDA.>.@.@.@.@.@.@.$14d.-^d.--y.B#B#B#-->.B#>.B#B#r`,T-Zf(.l B,*..0.,Vm5!m5--&m5->-#B#1 =Yd.d.x".m5 : Relaxation Technique: 7/11 breathing (3/5 for beginners) Many people find that the easiest way to relax is to concentrate on their own breathing. You should be breathing deeply and slowly, not quickly. If you find that paying attention to your breathing makes you more anxious or does not make you feel calmer then try another relaxation technique. This technique can help you instantly calm down if you feel tearful, angry or panicked. Sit (or lie) in a comfortable position with your legs uncrossed and arms at your sides or put your hands in your lap. Loosen your clothing if you can. Closing your eyes will help you focus. Become more aware of your body. Think about your feet on the floor, your legs and arms resting, your back against what you are sitting (or lying) on. Keep your shoulders down and take a slow, deep breath. Try to breathe from your tummy and fill your lungs. A hand on your tummy will let you know if you are doing this right. Breathing in through your nose will help slow down your breathing. Then breathe out slowly and make the out-breath last longer than the in-breath (this is important as it triggers the bodys relaxation response). This technique is based upon breathing-in for a count of 7 and breathing-out for a count of 11. This is quite a long time so, when you starting to use this technique, you may wish to try shorter counts e.g. in for 3 and out for 5 then progress to in for 5 and out for 7. Remember that the out-breath should always be longer. Repeat this until you start to feel more relaxed (around 10 to 20 breaths). Concentrate on the counting, try to ignore other thoughts and be aware of your body relaxing. Breath in 2 3 And out 2 3 4 5 Breath in 2 3 4 5 And out 2 3 4 5 6 7 Breath in 2 3 4 5 6 7 And out 2 3 4 5 6 7 8 9 10 11 Relaxation Technique: PMR (Progressive Muscle Relaxation) PMR releases tension in muscles so can help you feel less tense and hopefully feel physically and mentally more relaxed. This is a useful technique to use if you are having trouble sleeping. You are going to be tensing groups of muscles in turn. Only clench your muscles comfortably and if you feel any discomfort or pain then stop and use a different technique. If you have any injuries, muscle spasms or muscle pain just skip those areas as you work up your body or the tensing could make it worse. Sit (or lie) in a comfortable position with your legs uncrossed and arms at your sides, or put your hands in your lap. Closing your eyes will help you focus. Start at the bottom of your body and work up. Think about your right foot first. Breathe in slowly then tense your right foot and hold it for 5 seconds before letting the tension go. Breathe out as you let go and let the tension drain out of your foot. It should feel more relaxed and warm. Now do the same thing with the left foot. Breathe in, tense your left foot for 5 seconds and release while breathing out. Now tense and relax the right lower leg (try pulling up your foot and squeezing). Tense and relax your left leg. Tense and relax your right thigh. Tense and relax your left thigh (If these are difficult, try squeezing your knees together then relaxing) Tense and relax your bottom muscles. Tense and relax your lower stomach and lower back (by pulling your stomach in). Tense and relax upper stomach and chest (pull in the muscles just under your rib cage). Now tense your neck and shoulders. Breathe in and bring your shoulders up to your ears. Hold for 5 seconds and breathe out as you release. Feel the tension flow out of your shoulders. They should feel warmer and more relaxed. Now tense you face by screwing it up, holding it for 5 seconds and releasing. Be aware of your body. It should feel more floppy and relaxed. Concentrate on the warm, relaxed feeling and on breathing slowly. When you wish to stop, in your head or aloud count backwards 5.. 4.. 3.. 2.. 1.. and now you are wide awake and feeling calm. Open your eyes for a few seconds before you stand up. RESILIENT KIDS Supplementary Relaxation Material Relaxation Technique: Your Dream Place Visualisation The following is a script adapted from the Resilient Kids: Moving Up pack developed by The Highland Council Psychological Service. It is designed to be read aloud (do not read aloud the text in italics). If you wish to do this yourself without someone else reading the script, you could read and follow the instructions yourself or, alternatively, try recording yourself reading the script and listening to the recording as you practise. The trick is to read much, much slower than you would usually. Introduction Sometimes imagining your own special place can be very relaxing. It can be somewhere real, or a picture in your dreams. Activity Read the script in an unhurried way, and allow the person/people time to relax and to visualise. Generally allow a pause of 10 15 seconds on the Visualisation section where the script is marked Make yourself comfortable. Have your legs bent at the knees, feet flat on the floor, hip distance apart.. The breathing/relaxation section below includes a shortened version and a more descriptive (original) version. It is also possible to use other breathing exercises of relaxation exercises instead. Use your own judgement. Short version: Gently close your eyes, and relax your body..allow your body to relax all over. Breathe smoothly in and out from your stomach. (20 second pause, and continue from the Visualisation section on the next page) Original Version Lightly close your eyes. relax your body, your neck and shoulders.Allow your arms to go floppy, loose and relaxed .then your legs. Relax your neck and shoulder muscles, loose and floppy. Relax your jaw muscles by letting your mouth hang slightly open . Breathe in slowly and smoothly from your stomach. Pause for a second or two every time you breathe in.. Breathe in again, slowly.pause a momentand breathe outbreathe in.and out Become more and more relaxed with each breath . Feel your seat muscles press down against the chair as you breathe out The Visualisation Think about your dream place. It could be somewhere you have been; seen in a film; a photograph; a painting; or in your imagination or dreams. Shut your eyes and try to imagine this place or picture; perhaps there waves crashing onto a beach Totally concentrate on your picture, and imagine it in detail. Think about the colours and the shapes and the things you see in front of you Maybe there are some people around have a closer look Look around you, to the left. And to the right Imagine the sounds, perhaps there are birds calling, or the sound of water, or wind rustling through the trees. Perhaps you can smell the sea, or smell flowers, or something cooking Imagine the warmth of the sun on your face or on your back There may be a light breeze blowing through your hair.. Enjoy this special peaceful place Now notice again your body on the chair in this room, and really stretch and take a deep breath before opening your eyes. Relaxation Technique: Mindfulness Exercise - The Sensuous Orange Youll need an orange for this exercise. Navel oranges work best since they are the easiest to peel. Youll want to put your orange on some paper towels to absorb any orange juice and oil thats released during the exercise. Pick a time when you can devote twenty minutes to this exercise and have nothing else to do. Its preferable to do this exercise when no ones around to disturb you. You might find it easier to record the instructions and then play them back and follow them, which will allow you to focus fully on what you are doing without having to read or turn pages. 1. As you work through this exercise and get distracted, tell yourself, Its okay. My mind is telling me . I will now refocus my attention on my orange. This is my time to practice mindfulness. 2. Take your orange and examine it visually. Without judging your orange, notice its colour (not all oranges are perfectly orange), shape, size, and texture. 3. Like humans, oranges have distinguishing characteristics. What distinguishing characteristics does your orange have? Does it have a scar, a dimple, or any other irregularity that sets it apart from other oranges? 4. Now shift your attention to the sensation of touch. Close your eyes and feel the orange. Feel it with your fingertips. Then roll it around in your hands and notice its weight. What does your orange feel like? Is it smooth, rough, bumpy? Is it cool, hot, warm? 5. With your eyes still closed, roll the orange around your face, over your cheeks, eyes, nose, and down your neck. What does it feel like on your face? 6. Open your eyes and slowly peel the orange. Your goal is to take the entire peel off in one piece. Take your time; you have nowhere to go and nothing to do but practice your mindfulness on your orange. 7. Now shift your attention to the smell of the orange. Close your eyes and smell the unpeeled fruit. What does it smell like? 8. Break off a piece of the peel and twist it until the orange oil is released. What does that smell like? Is it the same as the unpeeled fruit, or is it stronger? 9. Now close your eyes again and shift your attention to the taste of the orange. First taste the orange oil. Tell yourself what the oil tastes like. 10. Open your eyes and taste a small piece of the peel. What does it taste like? 11. Carefully separate the orange into pieces or segments. Take one segment and gently open it, peeling back the delicate skin that holds the segment together. Peel away the skin and hold it against the light. What do you see? 12. Take one small piece of orange pulp out and look at it. What does it look like? Now place that piece of pulp in your mouth and burst it with your tongue on the roof of your mouth. What does it taste like? 13. With your eyes closed, take a bite of the section of orange. Chew it at least fifteen times slowly. Focus first on the sound of your chewing. What does it sound like to chew the orange? 14. Continue eating the remainder of the orange section. What does your orange taste like? How does the fruit differ in taste from the peel and the oil? 15. Now slowly finish eating the entire orange, section by section, with your eyes closed. 16. Focus all of your attention on the taste and smell of the orange. If you get distracted by other mental images, come back to the mental picture of what your orange looked like. If you get distracted by unrelated self-talk, tell yourself, My mind is telling me . Thats okay. My orange tastes and smells like __________ . Keep returning to your thoughts and self-talk about your orange. 17. When you are finished, spend a few moments thinking about your orange and the sensory delights it just provided you. Adapted from: http://www.newharbingeronline.com/MaximizeCoachingEffectivenessFiles/SensuousOrange.pdf Relaxation Technique: Chocolate Meditation Difficulty: Easy Time Required: 5-15 Minutes Here's How: For the chocolate meditation, you need, of course, a piece of chocolate. A small piece of dark chocolate with a large cocoa content is recommended, but you can use whatever you have on-hand. It need not be a large piece of chocolate, either; in fact, bite-sized or a little larger is best. Next, take a few deep breaths to relax your body. You want to start your chocolate meditation with your body as relaxed as possible. Close your eyes, if you feel comfortable with it. Think about how the chocolate feels in your hand. Notice if it is it warm or cool. Look at its shape and colour and notice if it is shiny or not. Smell the chocolate deeply, and think about the aroma. Finally, take a small bite of your chocolate. Let it sit on your tongue and melt in your mouth. Notice the flavours from the chocolate, becoming completely absorbed in what you're experiencing right now. Continue your deep breathing, and concentrate on the sensations in your mouth. As you swallow, focus on how it feels going down. Notice how your mouth feels empty. Then, as you take a second tiny bite, try to even notice how your arm feels as you raise the chocolate to your mouth, how it feels between your fingers, and then in your mouth. Again, focus on the sensations you are feeling in the present moment. If other thoughts come into your mind during your chocolate meditation, gently refocus your attention to the flavors and sensations associated with the chocolate. The idea is to stay in the present moment as much as you possibly can. Savor this feeling. When you're done savoring your chocolate, revisit the feeling throughout your day, and feel more relaxed. You may choose to continue your meditation after the chocolate is gone, or simply resume your day immediately afterward. Tips: You don't need to consume large quantities of chocolate during this exercise. In fact, if you're doing it carefully, you won't need to consume much at all. Instead of chocolate, you can try a similar type of meditation with raisins or other food that you can safely eat. If you meditate every day, you'll find lasting benefits and perhaps even a greater resilience toward stress. Adapted from http://stress.about.com/od/meditation/ht/chocolate_meditation.htm Elizabeth Scott, M.S. Updated October 26, 2011 Relaxation Technique: Conditioned Relaxation In conditioned relaxation, we are conditioned to associate a cue word (e.g. calm or relax) or action (clenching and relaxing fists, squeezing thumb in other hand) with a deeply relaxed state. You can then use this cue to contain or reduce anxiety when faced with or during stressful situations. From now on, when you practise using the relaxation technique you like best, place your thumb, fore finger and index fingers together on each hand when relaxing and when in a deeply relaxed state. With practice you will be able to use this cue, i.e. placing your thumb and fingers together, or whichever one you choose to use, to reduce your anxiety. Remember, regular practise when you are already calm means that these techniques will work better if you try them when stressed or anxious. It also strengthens the relaxation cue that you choose to use. Regular practise may also help you feel calmer in general. 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