Richard Kaloust Relaxation Techniques

Visualization is a technique which can be used as a part of progressive relaxation or by itself. If used as a part of progressive relaxation, go into visualization after the body is relaxed.

• If used by itself, take 3 deep breaths to help slow the body down before using the visualization. In creating the images, use the words as bait but allow your subconscious to change the image if it wants. USE AS MANY   SENSES AS YOU CAN! Use your seeing, hearing, tasting, smelling, and touching senses. Using the senses allows the experience to be as “full” as possible. Soft, soothing music played in the background can add to this    experience.Below Are Two Examples Of Visualization:

  • 1.  See a cloud drifting across the sky. Now it’s gone. See another and imagine that you are on it, drifting up over the city. As you drift and float, you come to a wooded area where you can hear birds chirping and see animals scurrying about. (Pause) You see a stream of water nearby. As you near the water, you notice how gentle, yet consistent the movement of the water is. It is peaceful yet energetic. (Pause) Now move away to a large meadow, and in the meadow you can see wildflowers. Look at the lovely colors. (Pause) And now begin to drift away from this place, back to the room you are in. (Pause) Take in a slow, deep breath, and let it go. (Repeat breathing 3 times.) Open your eyes and stretch.

    2.  Imagine the sun up above you. With your imagination, pick a beam of sunlight and direct it to move down to your body. Feel the warm glow as the sun’s energy helps growth and healing. Take special note to direct this energy to any particular part of the body which feels uncomfortable or ill at ease. (Pause) Now select an area of your life that you would like to see grow. Isolate that area, and see it as a seed. (Pause) Direct the sunbeam towards this seed with the knowledge that the sun’s energy can help its growth and expansion. Let the sun surround and fill the seed with warmth and light. (Pause) After a few moments, let the image go. Take a deep breath, and let it go. Repeat breathing 3 times. Open your eyes and stretch.

• 1. Lie on your back with your eyes closed, feet slightly apart, arms  slightly away from sides, and palms upward.2. Allow your breath to slow down. Put your entire attention on the breath as it moves in and out. (Pause 20 counts.)

  3. Tense the muscles of your feet. (Pause 5 counts and gently relax.  Pause 20 counts. REPEAT.)

  4. Tense the muscles of your calves. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)

  5. Tense the muscles of your stomach. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)

  6. Tense the muscles of your chest. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)

  7. Clench your fists tightly. (Pause 5 counts. Relax. Let the tension go.  Pause 20 counts. REPEAT.)

  8. Tense your elbows and tense your biceps. Hold them tight. (Pause 5 counts. Relax and straighten arms. Pause 20 counts. REPEAT.)

  9. Tense the muscles of your neck. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)

  10. Tense the muscles of your head and face. (Pause 5 counts. Relax.  Let the tension go. Pause 20 counts. REPEAT.)

Follow the directions below to use the progressive relaxation technique:

Implementing an effective routine for “relaxing” is the key to dealing with stress and anxiety in your life.  Here are 24 of the most powerful (and unique) exercises you can begin trying today:

1. Take a Cold Shower

It may not be relaxing while you are doing it, but taking a cold shower is a fantastic way to calm the body and mind.  After a chilly rinse, you tend to feel at peace and serene and is a great activity before bed time.  I recommend doing this at least once a week!

2. Go Fishing

Fishing is one of the best ways to relax the body and mind.  First off, you are sitting in or near water, which is the most soothing substance to mankind. Second, it usually takes place in a quiet and calming setting.  Third, if you fish with some good friends then you experience a wonderful trifecta of relaxation that is hard to get elsewhere!

3. Plan a Vacation

Having things to look forward to sooths the mind and stimulates a positive mental outlook.  Constantly planning vacations, weekend getaways, or even a night out with friends can do wonders for your personal well-being.

4. Go For a Long Drive

But make sure to do it on a traffic-free area, with no specific destination in mind.  Constant traffic causes undue stress for many of us, and it is great practice to get out on the open road, listen to some great music and just drive for the FUN of it!

5. Light Incense

Very few of us pay close attention to how our sense of smell affects mood, and we can stimulate great feelings of relaxation by incorporating wonderful smells in our life.  Incense can be extremely therapeutic, and if you have a fireplace I highly recommend lighting it up a few times a month and enjoy the calming smell!

6. Go For An Early Morning Hike

The sounds, smells and sights of nature instill a calming and peaceful feeling within all of us.  In the next week, get up early and go for a long hike and just feel the uninhibited presence of natural beauty all around you.  This is relaxation experience in its finest form.

7. Take 10 Deep Breaths

Breathing is the king of all relaxation techniques!  When you want to relax, take a huge inhale through the nose, hold it for a count of 7, and then release ALL the air through the nostrils.  Do this 10 times in a row and you will be in a totally different state!

8. Go For a Really Exerting Run

Pushing your cardiovascular rhythm to its limits is a great way to relax.  You may not feel this way as you are doing it, but after a long run you will feel tension-free and crisp.  Remember, the sweat you are losing contains toxins and stress!   If you can’t run, do something that is safely exerting for YOU.

9. Buy Yourself Something

So long as your choice of purchase is within reason, treat yourself to a new clothing item, ipod, car or whatever you truly desire.  This can do wonders to relieve stress and I highly recommend you do this guilt-free.  Realize that you deserve it!

10. Pay Your Bills a Few Days Early

Instead of stressing about bills, and thinking about all the money going out the door at the end of the month, intentionally pay your bills a week or two early!  This will help you will generate feelings of accomplishment and freedom, and will also relax you when the normal time comes to write checks.