This is a series of relaxation techniques that you can do
almost any where and any time. They do not take very long to do. Do
not force yourself to relax - just let it happen
2-Step breath - Fill the bottom of your lungs first, then add the top as
you breathe through your nose. Breath out slowly. Feel the tension
the muscle that you want to relax. Focus on and feel the tension where you have
tighthen. Now let the muscle become loose and limp. Feel the relaxation flow
into the muscle.
With your mind
briefly scan every muscle in your body from the tips of your toes to the top of
your head. If you sense a tight muscle, just let it become limp and
LIMP RAG DOLL:
Do the 2-step breath two times.
With your mind imagine that you are a limp rag doll. Feel your
mind and body become limp and relaxed.
*** You may use
whatever image you like best **
To quiet your
mind first, focus on your breathing. As you breathe in say slowly to yourself "I
am" and as you breathe out, say slowly to yourself "calm". When your mind feels
calm you may focus only on your breathing, with no thoughts at all.
SHOULDERS, ARMS AND HANDS HEAVY AND WARM:
Put your mind into your shoulders, arms and hands - imagine
and experience them becoming heavy, relaxed and warm.
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