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TO RELAX
Jim George
Bruce Kasanoff
R N I N G !
W A
There is a time to be tensed and ready, and a time to be relaxed and at
ease.
The more aware you become of the difference between these two
states, the more likely you are to be in the right state at the right time.
This guide helps you practice switching from tensed to relaxed… or
from something in between to even more relaxed.
People are different. You will discover some suggestions that you
especially prefer. Focus on these, and do not worry about the rest.
unload
overload
Two ways to relax:
unload or overload
Dramatic shifts in our state of consciousness become
possible at either end of the spectrum. At the beginning
of this book, we share ways to unload stress by unloading
stimuli. Near the end, we explore ways to escape tension
by overloading your senses, perhaps by going whitewater
rafting or dancing in a packed concert hall.
contents
1.) Sit in a relaxed position for a few minutes, and notice how
you normally breathe.
3.) Take a moment to observe how you feel. This is the most
important part. Look for any physical signs that your body is
relaxing. Do not force anything… just observe, and then take
another deep breath.
Keep going in this simple pattern of deep breathing and Try this in a setting that makes
you feel safe, such as indoors
observation for as long as you like. The longer you do it, the where there are no eagles or
hawks flying above.
better you will feel.
Breathe into tension
Wherever and whenever you recognize tension in a portion of your body, breathe into
it. No, we do not mean blow on it… visualize your breath moving through the tense
area. With each inhalation, visualize the fresh breath bringing healing energy that
loosens your tension. With each exhalation, imagine the tension leaving your body.
Source: The Art of Happiness by His Holiness The Dalai Lama and Howard C. Cutler, M.D.
Progressive awareness
Once you become accustomed to paying attention to
your breath, take the next step: become aware of your
body.
The longer we practice the sort of relaxation techniques described in this book, the more
we perceive a connection between everyone and everything. It is impossible to describe
this perception adequately in words (no, it does not
look like a dotted line or a piece of string.)
You just have to experience it for yourself.
Ever notice that when people try to remember a detail, they look up and away?
This is because our eyes are literally connected to our brains. Knowing this, you
can use deliberate eye movements to dislodge from your mind an image or
thought that is causing you stress.
Just look down and to the right, without moving your head. Then look down and
to the left, keeping your head still. Then circle your eyes
around three times in a clockwise direction. Finally repeat
the whole process, but at the end circle your eyes in a
counterclockwise direction.
The effect will not keep bad thoughts away forever, but it
does give you enough of a break to find positive thoughts
and images to replace the bad ones.
Eye see what you think
Once you understand this, you can wipe a negative image out
Try keeping this ridiculous
of your mind simply by moving your eyes up and down; this image of Flip in mind while you
accesses multiple levels of thinking and essentially clears your move your eyes up and down.
Our bet is you can t do it!
head.
Source: The Effects of Affection by Diane Boudreau; Arizona State University Research Publications - Winter 2006
Drop your jaw (and
relax your eyes)
Stand with your back against a wall, with one foot forward and
both knees bent. Place the ball between your back and the
wall, and lean against the ball, firmly.
At first, you may drop the ball. But with a little practice, you will get the hang of it. Just remember to
move slowly and gently. Of course, if you have back problems of any sort, please skip this exercise.
But stretching is one of the most relaxing activities you can do, especially if you take your time.
Set aside 25 minutes for stretching. This may seem like a lot, but it will give you the luxury to be patient
with each stretch. Take the first ten minutes and do a cardio activity to warm up.
When you stretch, remember to keep breathing. Only stretch to the point where you feel a slight
tightness; never bounce or allow a stretch to hurt. Hold each stretch for 30 seconds. Do every stretch at
least twice; you will often see improvement the second time.
Be mobile
Move.
Take a long walk. Go for a swim. Ski all day. Hike up a
mountain. Ride a bike. To enjoy significant benefits,
do it for at least 30 minutes and go fast enough that
both your heart and breathing rates increase noticeably.
(As always – do not overdo it.)
If you are feeling down, getting out and moving can often be the best strategy
for shifting your system into a more positive state.
Juggle
If you are near Los Angeles, Jim works one-on-one with clients
to help them figure out and get what they really want. You can
schedule an appointment by calling (310) 306-2217.
While the entire contents are copyright 2013 Jim George and
Bruce Kasanoff, you are welcome to share it with others.