Relaxation techniques

There are several relaxation techniques:-

Autogenic relaxation:-

It implies something that comes from within you. We use both visual imagery and body awareness to reduce stress. We repeat words or suggestions in the mind to help relax and reduce muscle tension. If you imagine a peaceful place and then focus on controlled, relaxing, breathing, slowing your heart rate and other physical sensations such as relaxing arm or leg, you slowly get more and more aware of the self. If your awareness comes to any spot, you let that place relax. Awareness itself can be a great beginning to releasing tension and stress. You can take some time now to move your focus around your body.

Progressive muscle relaxation:-

In this technique you focus on slowly tensing and then relaxing each muscle group. What this does is it helps you to focus on the difference between muscle tension and relaxation. Again it results in more awareness and you choose to start by tensing and relaxing in lower areas of the body preferably the toes and slowly work your way up to the neck and head. At least five seconds should be given to tense the muscle and 30 seconds to relax it there after.

Visualization:-

Here you form mental images and start a visual journey to a peaceful, calming place or situation. You can use as many senses as you can and you have to practice with that. It is best to use as many senses like smells, sights, sounds and textures. Think about he warmth of the sun, the sound of crashing waves, the feel of the grains of the sand and the melt of salt water. One may want to close the eyes, sit in a quiet spot and loosen tight clothing.

Relaxation techniques

Autogenic relaxation:-

Progressive muscle relaxation:-

Visualization:-

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