10 Steps To Relaxation

10 STEPS TO RELAXATION

IDEALLY, take five minutes for yourself each day and attempt to keep to as regular a time as possible during the day or evening (not after a heavy or evening meal) and whenever necessary.

  1. Remove any contact lenses/glasses, and loosen any tight clothing.
  2. Sit comfortably in a chair and if possible, with some head support, or lie down. Uncross your legs and place your arms in a relaxed position.
  3. Notice your familiar surroundings and sounds, so that you can easily and comfortably let them go when you are ready to do so. When you are ready, close your eyes.
  4. Concentrate on your breathing. Take a few deep breaths and hold it – only for a moment – and then breathe out slowly. With each breath out, give yourself a positive message to let go and relax.
  5. Focus your attention on the part of your body that you feel is more relaxed than any other, and allow that special feeling or sensation to spread outwards to other surrounding muscles and to all parts of your body.
  6. Imagine yourself at the top of a staircase with 10 steps. Take each step down, counting from one to ten, in your own time.
  7. On the count of 10 imagine a journey to a very special comfortable place (perhaps somewhere you have been before, or somewhere even more special that you create for this purpose).
  8. Notice something of significance to you so that you can memorise it and become familiar with your place. Enjoy being there, comfortable, at ease and totally relaxed. Explore just what it is that you need for yourself at this particular time, that you can take as a gift and bring it back with you.
  9. When you feel ready, comfortably make your way back to the steps of the staircase, and take each step in your own time and positively, counting from 10 to 1, and, feel more and more refreshed with each step.
  10. Become aware of your whole body and, feeling more and more alert, become aware of your total control as you open your eyes to that feeling of refreshment.

  Inner Peace (Stress Management/Relaxation Programme)

                                                                     Designed by Counselling Therapy Treatment

                                                                                          David Bryan