Relaxation Technique 1
Find a
comfortable place to lie or sit where you will not be disturbed.
Looking in front of you,
notice three things (one at a time) that you see. Go slowly, pausing for a
moment on each. It is preferable that they be small things, such as a spot on
the wall, a door knob, the corner of a picture frame, etc. Some people like to
name the items as they look at them - "I see the hinge on the door frame". (If
you don't know the name for the thing, try "I see that thing over there.").
Now turn your attention to
your hearing and notice, one by one, three things that you hear. (You will
notice that this allows you to incorporate sounds that occur in the environment
rather than being distracted by them.
Make yourself aware of
what you are feeling. Notice three things that you can feel. Again, go slowly
from one to the next. It's useful to use sensations that normally are outside of
your awareness, such as the feeling of your shoes, the weight of your wrist
watch, or the texture of your shirt.
Continue this using two
sights, then two sounds and then two feelings. In the same manner, continue
(slowly) with one of each. Then close your eyes.
Bring an image into your
mind. Don't work too hard at this. You can make an image or simply take what
comes. It may be a point of light, it may be a beautiful beach, or it could be
someone you know. If something comes to you just use it. If nothing comes, feel
free to "put something there". Give it a name.
Pause and let a sound come
into your awareness or generate one and name it. Although this is technically
the internal part, if you should hear a sound outside or in the room with you,
it's OK to use that. Remember that the idea is to incorporate things that you
experience rather than being distracted by them.
Next, become aware of a
feeling and name it. It's preferable to do this internally - use your
imagination. (I feel the warmth of the summer sun on my arms) However, as with
the auditory, if you actually have a physical sensation that gets your
attention, use that.
Repeat the process with
two images, then two sounds, then two feelings. Repeat the cycle once again
using three images, three sounds, and three feelings. |