Relaxation Techniques

Relaxation techniques can include any of the following:

• Deep Breathing: Take in several slow deep breaths by inhaling through your nose and exhaling slowly through your mouth. As you exhale, focus on relaxing your shoulders. Each time you take a deep breath, repeat a calming word to yourself such as “peace” or “one.”
• Muscle Relaxation: After taking two slow deep breaths, raise your shoulders for 2 to 3 seconds and then let go. Do this two to three times. Then make a fist, hold it for 2 to 3 seconds, and then let go. Each time you let go, think of another part of your body becoming more relaxed. Imagine yourself going limp like a rag doll. You can continue to tense and relax other muscle groups in your body.
• Imagery: After taking several slow deep breaths and relaxing your muscles, create a pleasant image in your mind that you associate with relaxation. It can be a comforting memory or an image such as a garden or floating on a raft in the sunshine. Let your mind wander to whatever you find relaxing. Tips on enhancing relaxation:
• Create a quiet environment.
• Sit in a comfortable chair.
• Give yourself permission to take this time for yourself.
• Devote enough time for practice.
• Every time your mind wanders to distracting thoughts, focus on your breathing.
• Practice regularly (relaxation is not always easy and often must become a learned skill).
• Consider the use of audio or video tapes or downloadable sources of relaxation information