Category "Relaxations"

30Dec2015

This is a very quick relaxation and only takes a few moments – so is ideal to do at work, in the office, in the classroom (teach it to your students), at home (you could lie on the floor), or while commuting via bus or train.

Think of a special place that makes you feel relaxed and tranquil. This could be an actual place you have visited, or you can create it now in your mind.

Really connect with this place with all of your senses:

* see everything,
* hear everything,
* smell, taste everything
* and feel a wonderful sense of calm and relaxation.

Think of a word to sum up this place. You can use this word later to trigger the image or memory and the mental relaxation attached, whenever you need to.

Step 1 Put one hand on your stomach so you can feel you are breathing deeply from your abdomen and not just from your upper chest.

Step 2 When you are ready, close your eyes.

Step 3 Take a deep breath in through your nose. In your mind say your trigger word and focus on your image or memory.

Step 4 Hold your breath for a few seconds, as you tense your shoulders.

Step 5 Open your mouth and breathe out slowly, as you allow your shoulders to relax and let go of all tension.

Step 6 When you are ready, open your eyes.

You can also do this exercise with your eyes open.

Practise this simple technique often and your mind will quickly learn the habit of relaxing at stressful moments.

23Dec2015

In my last post, I wrote about why we like the seaside and I promised that I would explain how you can help your little ones to relax by using a visualisation of the sea.  It’s very soothing, simple and effective – especially at bedtime.

Using a relaxing visualisation is like reading a bedtime story.  The thing to remember is that the words you use help your child to imagine or visualise the scene.  Children are very good at imagining that they are actually in the story and this is great news.  By experiencing the relaxation they get even more benefit.

Just remember to be very relaxed yourself ..... take your time ..... leave lots of pauses (that's what the dots are for) and help your little one to drift off into deep slumber, knowing that they're going to enjoy wonderful dreams.  Have fun ....

Seaside relaxation

Lie down ...... close your eyes ... take a deep breath in .... and as you slowly and gently breathe out ... I want you to imagine that you're at the seaside ....... one of your most favourite places ... in the whole world ...... you love the feel of the warm sand between you toes ..... the little stripy beach huts ... the seagulls and the sandcastles ..... you love to explore in the rock pools and paddle in the water....

Today though ...... you just feel like being by yourself ...... and you stand at the water's edge .... and look out to sea ...... you watch the waves as they gently lap on the shore ...... and you begin to notice ...... that the waves ...... gently lap in time with your breathing ...... your breathing is like the sea rolling in ... and ... out ......gently rolling in ...... and ...... out ...... gently rolling...... in ...... and ...... out ............in ......and ...... out ............ in and out ........... and you stand and watch the sea ............ gently rolling in ..... and ..... out ...... for a long time ....... just letting the warm water ...... trickle over your toes ............ it's very relaxing  ............ just standing there on the beach ..... with the sun warming your back ...... and the gentle breeze ... blowing through your hair...... and you fell happy and relaxed.

You are feeling so happy and relaxed .... that you gentle drift .... into a lovely ..... relaxing ..... sleep ...... ready to dream about .... all your favourite things ..... things that make you feel ...... happy and relaxed .......... happy and relaxed ............ happy and relaxed ............ happy............ and ............ relaxed ....