Give yourself a Basic type of Relaxation through
The Contract and Release Method and Visualization

How it works: This is an excellent relaxation technique for all levels of ability and especially effective for beginners. It provides a systematic way of learning to relax the different parts of the body through exaggerating the tension in each part separately and then releasing it. It works through consciously creating tension in the muscles that we learn to acknowledge the feeling of our body tension. And after creating the tension and holding on to it, when we do release the tension, the feeling of relaxation is unmistakable. Many times there may be a rush of energy, tingling, warmth or lightness and often, a feeling of letting go. Through the experience of this simple and effective method, we learn to discriminate between what is tension and what is relaxation in our bodies and minds.

Step One:
Work with this method as a progressive relaxation that brings awareness to all body parts in a sequential. This is called a body scan. Start with the feet and move upward to the head. The technique is to begin tensing and lifting one foot off the ground a few inches, as you inhale and hold the breath in. Hold the breath in for a count of five and then exhale with an audible sound as you drop the foot and leg to the ground. Let it drop completely, without holding back. Then, feel the heaviness of the leg and the feelings of letting go. Repeat the same breath and movements on the other foot and leg. Next, tense and lift the buttocks, hips an pelvic area off the ground. Inhale and hold, then let go. Let it drop. Do the same thing with the chest and shoulders, squeezing them up to the ears; holding the breath and body parts tight and then letting go and releasing the breath at the same time as dropping the body part to experience the relaxation. Do the same thing with one hand balled into a fist. Lift arm and hand and hold it a few inches off the floor, then release the breath and physical holding at the same time to receive the feeling of letting go into relaxation. Repeat on the other side. Then contract and relax the throat, neck and face. Then stick the tongue out with eyes opening wide, holding the breath for a count of five and releasing the body and breath together. Finally, contract the body as a whole, holding the breath for five seconds and then releasing the whole body into a mode of deeper relaxation.

Step Two:
Mentally go back over the entire body using conscious awareness as a way to relax even more deeply. When you bring your awareness to a particular muscle, let yourself feel it fully. Scan that area for sensation and let it go. This time move more slowly from one part of the body to another and include more detail in your awareness. For example, move from feet to ankles to calves to knees to thighs to buttocks and to hips. Breathe into each part and then let go of the breath as you sense that body part. From hips, go to pelvis, waist, lower back, middle back, ribs, upper back, chest, shoulders, neck and back of head and breathing into each part, let go. Then sense your arms, forearms, palms, fingers and thumbs; breathe and release tension. Go back to the face, forehead, top of head, around the eye sockets, around the ears, cheeks, jaw joints and lips; release tightness with breaths out and let go of the tongue, eye lids and scalp. At Last begin to scan the entire body for any remaining tension or tiredness and breathe it out.

As you become more experienced and practiced in this method, you will find that you may need less and less detailed instruction and you will be able to access a deep state of relaxation more quickly. The usual amount of time will vary from 15 to 20 minutes for moving into a relaxed state. With regular practice, it will take about 10 minutes to totally relax your body using this method. Some times you may only need ten deep breaths to realize that relaxation is becoming a more pervasive and natural state in your life.

Visualization:
The use of visualization during relaxation can be an effective tool for healing. When you are relaxed, begin to see, sense or feel a warm or cooling luminous, liquid light flowing into the souls of your feet. Let this light fill up the feet, relaxing them and filling them with healing energy. Allow this liquid light to flow slowly up through the hollow tubes of the legs creating a radiant and glowing light all around and through the legs. Let this light continue to flow through the rest of the body parts sequentially until the entire body is flooded with Light. Now visualize this light streaming through all of your veins, relaxing you and purifying all levels of your being. Allow your body to simply bathe in the pool of luminous liquid Light. Allow yourself to become a channel of the divine and let go into trust. Rest deeply in this relaxing Light and receive the comfort and healing it provides.

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