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.