Relaxation and Visualization
By Chuck Martin
This relaxation technique takes time and practice to
learn. Take the time to concentrate on one sensation at a time until you
can put this whole list of sensations together in one brief moment of
concentration. It can take months of daily training to master all of these
sensations, buynce you have mastered this technique, it can benefit you
in three important ways:
- This relaxation technique puts you into an Alpha
state of mind, a state in-between consciousness and sleep. While in
the alpha state of mind your visualizations are most effective.
- Ten minutes of relaxation can energize you more than
an hour and a half of sleep.
- You can learn to have control over your moods and
sharpen your attention.
Step #1: Find a quiet place where you will not be disturbed. Lie
on your back with your arms at your sides, palms down.
Step #2: Take at least three deep diaphragmatic breaths, letting
out all the tension in your body
Step #3: "My relaxation mask is on" Relax all the muscles in your
Step #4: "My face feels smooth and relaxed"
Step #5: "My arms and legs are limp warm and heavy"
Step #6: "My chest feels warm and pleasant"
Step #7: "My heartbeat is calm and steady"
Step #8: "My stomach feels soft and warm"
Step #9: "My forehead feels cool"
Now you are in the best state of mind to assimilate your
visualization and positive self talk. You are in control!