Scroll down to these De-Stressors:
#1 De-Stressor: SIMPLE RELAXATION BREATHING (Basically three deep breaths. We recommend that you start with this.)
#2 BREATHING HELPFUL THOUGHTS - (while you do Relaxation Breathing)
#3 THE LOVING MASSAGE - (Lovely fantasy)
#4 THE BEACHY DREAM MINI VACATION - (Another lovely fantasy)
#5 THE SLANTED LIE - (Lie down and relax - in a special way)
De-Stressor #1: SIMPLE RELAXATION BREATHING (in three breaths.) Take a nice, long, deep breath - through your nose - Longer - deeper - Good - Now let it out through your pursed lips - like blowing a kiss - slow and easy - like Lauren Bacall might have blown to Bogie...And again - take a nice, long, deep breath - through your nose - Longer - bigger - deeper - Feel your diaphragm expand as you allow air to fill your lower lungs - Good - Now let it out - slow and easy - through your pursed lips - (blow kiss) - Nice and long and easy - Good...And once again - another deep, long breath - through your nose -Really deep - Good - Now let it out slowly - slowly - through your pursed lips...Good!
QUICK DE-STRESSOR #2:
BREATHING HELPFUL THOUGHTS
Another technique for reducing tension is to observe yourself breathing slowly and rhythmically. As you take a breath in through your nose, think "relaxation" - and as you let the breath out slowly, through your mouth, think "tension." So that you're inhaling "relaxation" and exhaling "tension." It's important to use these words as you do this: Breathe in through your nose, think the word "relaxation" - breathe out through your mouth, think the word "tension." You could also think of inhaling "serenity" or "peace" and exhaling "aggravation" - or "upset" - or whatever words and concepts work for you.
QUICK DE-STRESSOR # 3
THE LOVING MASSAGE
[This is most effective if you start with DE-STRESSOR #1 - SIMPLE RELAXATION BREATHING (above)]. Then - Close your eyes and allow yourself to relax all over. Just melt - all over...
Now picture someone you love - or loved in the past - even your grandmother is fine here, if that's what you want. Or, you could use Harrison Ford - or Sharon Stone - or your Guardian Angel. Whomever you would like...Have this person (or being) gently, lovingly massage your shoulders and neck and back with their warm, strong hands - while saying calming, loving, comforting words to you - as you drop all muscular tension and relax every inch of your body - for as long as you'd like... Feel good? You bet!
QUICK DE-STRESSOR # 4
THE BEACHY DREAM MINI VACATION
After doing the SIMPLE RELAXATION BREATHING as above (De-Stressor #1) close your eyes and imagine yourself lying on a soft beach blanket - or maybe a super-comfy recliner - on the perfect beach - in the Barbados or Bermuda - or wherever you'd like. It's a picture-perfect day, the sky is pure blue, the sun is warm but not too hot, about 83 non-humid, totally comfortable degrees and there's a soft breeze gently stirring the air. You, of course, are the perfect weight and the perfect shape - and you're wearing the most flattering bathing suit imaginable. Actually, you're lying on this beach because two weeks ago you won $5 million in a lottery. While you lie on the soft blanket someone you adore gently runs his/her strong hands over your body, applying sun lotion - the expensive kind with a great fragrance. The Adored One now caresses your back, then begins kissing you all over with warm, soft, loving kisses, while saying how much he/she adores you - and how beautiful/handsome, smart, funny, clever, charming, loveable and wonderful you are. He/she starts giving you a perfect massage as a waiter approaches carrying a tray with just exactly what you would like to eat and drink at this moment - something exotic, beautifully prepared and indescribably lucious. He leaves the tray on a small stand by your blanket and disappears. You take a sip - and a bite... Mmmmm - delicious!...In the background the surf gently breaks and lovely birds fly about, cawing - or trilling - musically. Everything smells fresh and warm and lovely as The Adored One continues with that warm, relaxing massage.... This is when you realize you've never been happier in your life... Enjoy your little mini-vacation!...
QUICK DE-STRESSOR #5
THE SLANTED LIE [ Takes 5 to 15 minutes ]
Lie on your back on a bed or sofa or on a mat on the floor and place your feet slightly higher than your head. In other words, instead of resting your head on a pillow, rest your feet on a pillow - or a cushion - so that your feet are farther from the ground than your head. Now close your eyes and do SIMPLE RELAXATION BREATHING (De-Stressor #1 - above) - three long, deep breaths - slow in through your nose - slow out through pursed lips. After the last breath, keep your eyes closed and just focus on the black space before your eyes and as you breathe out, say the word, "Nah-dahm..." (It doesn't mean anything - it's just a sound to help you relax and empty your brain...)
Again, breathe in slowly, deeply and then let your breath out - slowly - while you say, again, "nahh-dahmm" - and think of nothing but the sound of the word, "Nahh-dahhmmm" - while you let every muscle in your body relax - let your head roll - your arms rest by your side - your legs fall as they may - and do nothing but listen to the sound of "nahdahm."
Lie like this for five to fifteen minutes - no more - and just think about the sound of the word "nahdahm" and nothing else - not your problems - not your crises - not all the aggravations - just "nahh-dahmm..."
You could also add Instant De-Stressors # 3 THE LOVING MASSAGE, or #4 THE BEACHY DREAM MINI-VACATION.
After fifteen minutes, max, get up - slowly - and go do what you must. We think you'll feel refreshed. We hope so!
De-Stressor #6.TOTAL RELAXATION
FIRST do SIMPLE RELAXATION BREATHING (De-Stressor #1 - above.) Here's one way to do it. Lie on your bed - straight - on your back, preferably without a pillow, so you're in a nice straight line - not rigid - very relaxed - hands resting by your side.
Then, take a good deep breath through your nose - nice and deep - and gently blow the air out your pursed lips - very slowly - long and drawn out - counting backward from ten - and do it again- take a deep long breath through your nose - deeper - feel your lower abdomen swell up with oxygen - and slowly let the air out your pursed lips - and do it one more time - a good deep breath - and let it out slowly through your lips.
Then, still lying on your back in a straight line, your hands gently at your side, you're going to relax each muscle - one by one - in your body. Start by focusing on the muscles in your left foot - first tense up and then release the muscles in your left foot - then tense up, hold for a moment and release the muscles in your right foot - then focus on your legs - tense up the muscles in your left leg - hold for a moment - then relax - and then your right leg - tense - hold - then relax - and work your way up - to your thighs - squeeze each muscle, hold it for a moment, then relax it - just let it go - and slowly, gently continue working your way up your body - tensing and relaxing every group of muscles - your buttocks, your stomach, your chest, your arms, your neck - your chin, your face - ‘til you get to the hair on top of your head!....
Then reverse direction and work your way back down to your feet - muscle group by muscle group - tensing and relaxing - all the way down your body. If you do this properly, by the time you get back down to your feet you should feel essentially soft as butter.
Then, with your eyes still gently closed say statements to yourself like:
"Now it's time for me to calm down -
I'm calming down now -
I'm feeling more and more calm and relaxed....
I'm getting ready to go to sleep -
I'm feeling more and more sleepy -
I'm feeling very relaxed and very sleepy -
I'm feeling very, very sleepy...." -
And now picture yourself in a most desirable, but very calm setting - nothing too exciting - perhaps a tropical isle - or some place you've been in the past that has peace and calm and happy memories for you - and get a sense memory of that place - and then start filling in all the details - the setting, the furniture, the cast of characters - and just put yourself there -
Allow yourself to cool-out in that lovely, calm, quiet environment - let your fantasy take you off to a peaceful, pleasurable sleep....
We wish you pleasant dreams.
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