Guided Autogenic Progressive Relaxation Meditation: Alpha/Theta Brainwaves
This progressive relaxation meditation technique involves the daily practice of sessions that last around 15 to 30 minutes, usually in the morning, at lunchtime, and in the evening.
During each session, you will repeat a set of visualizations that induce a state of deep, healing relaxation. This progressive relaxation technique can be used to alleviate many stress-induced psychosomatic disorders.
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Autogenic simply means spontaneous progressive relaxation, telling yourself to relax by concentrating on relaxing various parts of the body. Autogenic training is a guided progressive relaxation meditation technique developed by the German psychiatrist Johannes Heinrich Schultz.
This is a good place to start for those who have never practiced any form of progressive relaxation before. This meditation technique and mp3 can be used to enter the brainwave state of deep alpha and deep theta for reducing stress, effective lucid dreaming and can create a heightened state of consciousness
5 Step Progressive Relaxation Techniques
Step 1. Assume a comfortable position.
If need be you can lay down. Be sure your clothing is loose, close your eyes when you are ready, and relax into a peaceful state of mind.
Step 2. Assume a passive attitude.
Focus on yourself and on achieving progressive relaxation in specific body muscles. Tune out all other thoughts.
Step 3. Progressive Relaxation: Tense and relax each muscle group as follows:
Forehead – Wrinkle your forehead, try to make your eyebrows touch your hairline for five seconds. Relax.
Relax your eyes and breath through your nose gently – Now, begin to close your eyes tightly for five to ten seconds and gently relax your eyes. This will remove stress in your eyes that you may not even realize you have.
Relax your lips, cheeks, and jaw muscles – Pull your mouth back towards your ears for about five seconds. And then relax your mouth. Feel the subtle warmth of your muscles and experience the calmness and peace that you have just created within your face.
Stretch Your Hands – Extend your arms straight out in front of you. Make a tight fist for five to ten seconds. Relax your hands. Now, feel and enjoy the added warmth and peacefulness within your hands. Be in the present moment throughout this progressive relaxation process.
Relax your forearms – Extend your arms out against an invisible wall and push forward with your hands for five seconds. Relax.
Flex your upper arms – Bend your elbows. Tense your biceps for five seconds. Relax. Feel the tension leave your arms.
Lift your shoulders – Lift your shoulders as high and comfortable as you can to your ears for a few seconds. Relax your shoulders and notice how good that feels. Our shoulders contain most of the body’s tension.
Arch your back – Arch your back as best as you can for five to ten seconds. Then relax your back. Feel the tension in your back muscles disappear when you release.
Relax the stomach – Tighten the muscles of your stomach for a few seconds and breathe a few times filling your stomach with as much air as possible and let go of the tension and relax those muscles completely.
Destress Your hips and buttocks – A lot of tension resides in the hips and buttocks. Tighten and release your hip and buttock muscles for five seconds at a time and relax all the muscles in your hip and buttock.
Flex your thighs – Flex and tighten both your thigh muscles by pressing your legs together for five to ten seconds then relax your legs completely.
Flex and relax your feet – Bend your ankles up toward your body as far as you comfortably can and hold that position for five seconds then relax your feet.
Toes are next – Comfortably curl your toes downwards and hold for five seconds then relax your toes.
Step 4. Focus your full attention on any muscles which may still be tense. Try to be in the present moment as you scan your entire body.
If you find any muscles that remain tense or stiff, gently tighten, and relax that those muscles independently three or four times for each one until they all relax.
Step 5. Fix the feeling of progressive relaxation in your mind.
Resolve to repeat the process again. People respond differently to various activities. Some people will feel a pleasantly refreshed feeling of relaxation, others will feel very calm and relaxed after doing this type of relaxation technique.
Everyday Progressive Relaxation Tips
Everyone experiences times throughout the day where you just wish you could relax for even a few minutes.
You already know that progressive relaxation helps your body re-energize, but sometimes you’re so busy and caught up in the moment that you just don’t have the time to unwind.
There are many simple techniques of relaxation, even during your most crazy and busiest days, that don’t require much time at all. You just need to stop for a moment and tune into your body for tension and relax that part of your body. It’s a simple matter of awareness and being in the moment.
Here are 5 Simple Progressive Relaxation Tips:
1. When you find yourself standing in line: Don’t let yourself get stressed and impatient, use that moment to become aware and relax your mind and body by taking some simple deep progressive relaxation breaths.
* Deep breathing exercises will begin to help increase the oxygen levels in your blood. Your oxygenated blood circulates throughout your body helping your entire body and mind functions to effectively recharge.
* Taking five slow deep breaths will do the trick. The proper progressive relaxation technique is to inhale and exhale deeply through your nose and out your mouth.
* Not only will deep progressive relaxation breathing help you relax, but it’ll also help to clear your mind, reduce brain fog, and you’ll feel much more alert and ready to tackle the next project on your plate.
* Deep breathing can be done anywhere and anytime you’re feeling stress or anxiety from a situation, or you just want to breathe deeply to clear your mind.
2. When you’re at work: It’s often hard to find time to relax at work. However, there are some progressive relaxation techniques you can do while you’re at work to help create a sense of calm that isn’t so obvious to others.
* If your job requires you to sit at a computer all day, make sure you get up and move around for a few minutes every hour. This helps circulate the blood throughout your body. Just breathing deeply for a few moments and increasing the blood flow will make you feel alert and focused on the next task at hand.
* If you’ve been sitting for a long time at your desk without a break, gently roll your head, from left to right and front to back while your eyes are closed. This relaxation technique can relieve the tension in your neck, thereby increasing oxygen and blood flow to your brain, which is a natural and easy way to relax from the tension of sitting for extended periods of time.
* If you’re on your feet all day, stretch out your back and sides by standing with your feet firm on the floor, shoulder-width apart, and twist your upper body gently, and your head, slowly from in a circle. This will gently loosen up your stiff back muscles, releasing pent-up tension from the day throughout your entire body.
* During a break or lunchtime, go for a walk. Walking is an excellent way to effectively clear your mind and refresh your body, all of us can benefit from the extra exercise.
3. When you’re rushing through a busy day: Take just a few moments to daydream and escape the busyness of reality.
* Daydreaming will allow your imagination to flow into a relaxed state, releasing the stress of the day to day activities in our fast-paced world.
* Think of a place or experience you have had at some point in your life that makes you feel happy and calm. As much as you can, be in the moment and imagine vividly how it felt, how it smells, how the air feels, and recreate that pleasant experience. You’ll feel completely relaxed, reenergized, and ready to take on the real world once again.
4. Wherever you’re at, just create a warm smile: Smiling is a proven technique that you can use to help relax and rejuvenate your body, mind, and spirit.
* When you’re out and about, smile at others around you.
* When you’re at work, genuinely smile at your co-workers you work with. Not only will it help you relax, but it’ll also brighten their day and help them relax them as well.
* Smile at your children when you’re toting them around to all their different activities. This will create a peaceful environment you’ll all enjoy.
5. When the going gets tough, the tough laugh: Laughter’s proven activity as an instant stress reliever for anyone.
* You can also tell a funny joke or story to a co-worker and both of you have a good laugh (be sure it’s an appropriate time, of course).
* Play a fun game or sing a silly song with your kids as you’re driving.
* Watch funny videos on YouTube.
Engaging in these simple, progressive relaxation techniques will help to sustain and strengthen you throughout your day. It’ll also make it easier to unwind when you get home. Everyone in your life will appreciate the new, improved, and relaxed you!
Some people may not notice the change at first, but with practice, your relaxation skills will increase – as well as the many wonderful benefits. If you practice this activity, your progressive relaxation should increase, and your anxiety will decrease creating a much better life for you and those around you.
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