Seven mini relaxations
1. Neck and shoulders release:
Take a deep breath in and bring your attention to your head, neck and shoulders; hold, then exhale gently. Breathe in again and gently raise your shoulders toward your ears. As you breathe out~ imagine all th~ tension in your neck, shoulders and back leaving tluough this breath. Allow your shoulders to drop slightly with your exhale. Repeat.
2. Counting the breath:
Inhale to the count of six, taking a slow, deep breath. Hold...then, breathe out, slowly. to the count of six. repeat. Breathe in and out through your nose.
3. Cleansing breath:
Step 1; Inhale slowly through YOl.tr nose to the count of six, exhale through your mouth, and as you exhalc, blow as if you are ever-50-slowly blowing out a candle, so it flickers but doesn't' go out. Repeat. Step 2: Inhale slowly through your nose to a count of six; then exhale through your mouth, strongly blowing out the imaginary candle, blowing out as much held tension as you can.
4. Body scan:
Using your mind, take an inventory of your body, moving your attention slowly from your head to your feet in a wave. Notice any areas of tightness or tension. As you exhale, allow the areas of tension or pain to soften and release. Inhale and repeat.
5. Tense, hold, release:
Breathe in and tense all the muscles you can at once. Hold your breath, then slowly breathe out, letting all the tension go. Repeat this several times. NOTE: This exercise is nOI recommendedfor fibromyalgia patients. or other chronic musc/u/oskelctal pain.
6. Relaxing sigh:
Sit or stand up straight Breathe in, and hold. Exhale, sighing deeply; exaggerate the "Sigh of Relief' as the air rushes from your body: "Ahhhhh " Repeat.
7. Four step quieting reflex:
Step 1: Notice what is upsetting you, Step 2: Repeat a calming affinnation to yourself: "Alert mind. Calm body." Step 3: Smile inwardly to soften your face and jaw tension. Step 4: Inhale slowly to a count of three, imagining the breath coming in through the bottom of your feet. Exhale slowly, and allow your jaw, tongue and shoulder muscles to go limp.
