Bangkok Hypnosis

Progressive Muscle Relaxation

Posted by Sun on February 27, 2012

By Fariborz Arbasi

We need relaxation for fruitful daily activities.   The heart is the most active muscle in our bodies. It beating 60 to 100 beats per minute. However, the heart takes a short break before each beat.

If not this short relaxation, the vital activities of the heart will not continue. So, we need to rest after every activity. With the same to take relaxation that the heart can continue its activity for long time.
The average human heart will beat approximately 2.5 billion times during an average 66 year lifespan. So a short break (relaxation) allows your body and mind to restore your energy, calm thoughts, improve focus, Lift mood and stimulate creativity.
Remember during relaxation, the body nourishes and heals itself.

I would like you to imagine that you are next to the nice pool at the middle of the forest. Lay on the bed and take a deep breath through your abdomen, hold for a few second, and exhale slowly. Again, as you breathe notice your stomach rising and your lungs filling with air.

As you exhale, look at the blue sky, in the sky … there are clouds… clouds come in all different shapes and sizes.
As you take deep breaths, curl your toes under tensing your feet. Hold for a few seconds, release. Tighten the muscles of your legs. Hold for a few moments, release. Allow the muscles in your legs to relax completely. After each contraction is an expansionary. Enjoy the pleasant feeling of relaxation in your legs.

Now focus your attention on your arms. Tighten your shoulders, upper arms, lower arms, and hands. Hold for a few seconds, release, enjoying that feeling of limpness.

Now focus on the muscles of your buttocks. Tighten them. Hold for a few moments, release. Relax your muscles.

Tighten the muscles of your back now. Arch your back. Hold for a few seconds, release, feeling the tension melting away.

Now tighten the muscles in your stomach by sucking in. Hold for about a few moments, and release.

Tighten your chest by taking a deep breath in, hold for a few moments, and exhale, relax the muscles of your chest. Let all the tension go.

Tighten the muscles of your face. Tighten your eye muscles by squinting your eyelids tightly shut. Hold this tension in your face for a few seconds, release. Notice how relaxed your face and eye.

Focus again on your breathing. Breathe in deeply and slowly to a natural rhythm. Imagine with every inhale, the clouds are pulled into your lungs. See the cloud enter your body through your feet, arms, back, abdomen, chest and head.

Every time that your lungs become full of cloud, your body becomes more relaxed. Imagine with every inhale, your feet, arms, back, abdomen, chest and head become more relaxed. Imagine with every exhale, toxins, negative thoughts, and stresses are out of your body and your feet, arms, back, abdomen, chest and head become more relaxed.

Source: http://www.selfgrowth.com/articles/progressive-muscle-relaxation

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