Preconditions for the practice of relaxation

WHAT YOU NEED TO KNOW

• Conditions of the place: ventilated and without noise to have peace and tranquility.
• The best postures: lying low, sitting in a chair and always with your eyes closed.
• Relaxation has to be practiced daily and does not require much dedication.

Ideal place, time, outfit, duration, frequency and posture

The place It must be well ventilated to avoid breathing stale air. It should be a place without noise that provides us with peace and that our entire environment knows that during that time we cannot be disturbed.

The moment It is ideal to practice it in the morning as soon as we wake up and at night before going to sleep, but any time of the day is perfectly valid. In the morning, before opening our eyes, this practice will allow us to face the new day with strength and good humor, at night before going to sleep, it will provide a better quality of sleep and therefore rest.

The attire It should be comfortable, not constricting, and does not impede deep breathing.

The duration It will vary depending on the time we have and the training we have. It is important to know that you can acquire a state of deep Relaxation in a short space of time, or dedicate an hour, or more if necessary, to Relaxation.

The frequency It is important to be constant and practice Relaxation every day, first to begin to feel its benefits and later to maintain them throughout our lives.

The position:

• One of the best positions is lying on your back, although it is not advisable in case of pregnancy, back problems that cause pain, etc.
• Sitting in a chair or on the floor on a comfortable base (cushion), with your back straight and your hands on your legs.
• In any of the positions, always with your eyes closed.

Relaxation exercise

When performing the Relaxation exercises we can feel different sensations, the most common are:

• • Feel that our body weighs And sinks on the foundation we're leaning on
  • Feel that our body becomes like air, each zone that I relax I stopped feeling it to become something ethereal.

Musculoskeletal relaxation

We will begin by becoming aware of our breathing, slow, deep, paying attention to the air that enters through our nostrils, goes down to our lungs and leaves through the mouth. We will put our hands on the belly and we will notice how the air makes them rise gently when we breathe in and descend when we breathe out. It helps us to focus within ourselves, disconnecting from external things and prepares us to begin to relax. Once our mind is calm and our breathing rate is longer, we can begin to relax our muscles.

We turn our attention to the right leg, starting with the foot, releasing all the tension that may have accumulated in it, we continue with the ankle, calf, knee, thigh, groin and hip and we bring relaxation to all the right leg. We do the same route through the left leg, releasing all the tension and letting it remain slack, without tension. Both legs are now fully relaxed. We turn our attention to the right arm, starting with the fingers, the hand, the forearm, the upper part of the arm and the shoulder, all the muscles of the arm relax, loosen and move to the left arm following the same route and releasing all the tension. The legs and arms are completely relaxed.

Now we pay special attention to the eyebrows and we release all the tension that accumulates in it, this is a very important point, the chakra of the "third eye", we continue to relax the forehead, the eyes (eyelids and muscles that surround them), the leather scalp (from forehead to nape and from temples to nape), now we relax the muscles of the face, paying special attention to the one in which a lot of tension accumulates, especially while we sleep by exerting pressure with it and clenching our teeth, we let relaxation take over our jaw and detach the teeth by letting the lower jaw drop slightly.

We are going to relax neck, another very important point because it is where most of the emotional tension accumulates, we start at the front of the neck and relax from the chin to the chest, we continue along the sides of the neck relaxing from the ears to the shoulders and we will end with the back of the neck, relaxing from the nape (another point to take into account due to the amount of tension we accumulate in it, if necessary we will stop at the nape for a few more seconds) to the back. We continue going down the back, releasing and relaxing the muscles of the shoulders and the area of ​​the scapulae, we continue going down the dorsal and lumbar area and apply the same relaxation to all the muscles up to the buttocks.

We shift attention to belly and we leave it soft, loose, without tension, go up to the chest and let it relax (we stop at the pit of the stomach, the "solar plexus" chakra, a place that is also very important because it is a point of concentration of nerve endings that stresses easily).

Now all of our body is completely relaxedWe check if there is any tension left in any area and if so, we go back there for a moment and release that tension, feeling that nothing alters my relaxation.

We breathe deeply and become aware of this state of Relaxation, we enjoy this state of Relaxation and we must be clear that we can return to it whenever we need it, we just have to follow the previous steps again, reviewing our body part by part and releasing all the tension that builds up in him.

To get out of Relaxation We will do it slowly, without hurry, starting by moving the toes, making circles with the ankles in both directions and thus recovering the muscle tone of the legs, we continue moving the fingers of the hands and making circles with the wrists in both directions. To regain muscle tone in the arms, then we will bring our arms above our heads and stretch as if we had woken up at that moment and we were stretching, we stretch more and much more, we sigh, yawn, grimace, all the that we feel like and finally… ..we open our eyes and return to our reality, that yes with another spirit and with renewed energy.

Important

If thoughts or images arise during the relaxation exercise, ignore them, let them pass and continue to focus your attention on the exercise.