The Art Of Relaxation
RELAXATION
is most often thought of as a period of inactivity. In this context, however, it is an Art that becomes a period of rejuvenation for not just your body, but rejuvenation for your Mïnd as well. We should all be acutely aware of the fact that there is a powerful relationship that exists between the Mïnd and Body.
Brain activities are contiguous with muscular activities. When the Mïnd is stressed, worried and anxious, the muscles of the body often fidget and become tense. For every mental action, there is a comparable muscular reaction. Every contracted and tense muscle group has its particular mental counterpart. You cannot relax and worry at the same time. Stress, worry, fear, and anxiety always produce some residual muscular tension somewhere in the body; i.e. frowning, muscle twitches, head aches, back aches, etc..
While in Trance, relaxation of your muscles allows your Mïnd to free itself from its associated anxieties and fears. It is important consequently, to remove the tension from all of your muscles; from those muscles at the tips of your toes all the way to the very top of your head. Once this is accomplished, your Mïnd will be able to concentrate freely without internal interference.
Relaxation
is the extent to which the individual feels subjectively calmed - experiencing combined feelings of the quieting down of the Mïnd and body; the decrease of muscular and mental tensions, calmness, peacefulness, being at ease, and tranquility. This refers to the conscious experience of the relaxation of Mïnd and body but not to the physiological decrease in muscular tone. 
Our focus will be on the sixteen muscle groups which are most often tense and contracted in response to the sources of stress, mental anxiety, fear, worry and anger. These are most often, muscular groups involving the head and neck regions, the shoulders, chest, arms and hands, the upper back regions, as well as the lower back, abdomen, pelvis, and regions of the thighs, calfs and feet.
Most of us are in a boundle of tension throughout the day and don't even realize it! In order to truely relax every muscle in your body, it is important to know what it feels like to experience tension in those muscles. These exercises require that you tense your muscles before attempting to relax them. For this reason, the following exercises are to be practiced in an effort to familiarize yourself with the degree of tension in the different muscles. These are exercises that should be practiced ONLY in your normal waking state, and NEVER while in Trance!
Our shoulder muscles are bunched up, our jaws are clamped tight, our hands make fists instead of palms. So to demonstrate to you just how tense you may be, we first suggest that you actually create tension before releasing it. The purpose of first creating this tension is to demonstrate the difference between your tense state and your relaxed one.
These relaxation periods should last at least 15 minutes- longer if you have the time. Try to do them at the same time every day. Find a quiet place where you can lie down and be alone. Close your eyes and relax as much as possible before you begin. Stay still at least five minutes before you do anything. Then follow the tensing patterns described below.
Exclude all outside thoughts from your Mïnd and concentrate solely on your exercises. As you do this, begin to regulate your breathing. As your know, relaxation is a physical function. The muscles of your body use oxygen absorbed from the bloodstream. Your bloodstream, in turn, extracts that oxygen osmotically from the air you breathe. By regulating your breath, you regulate the oxygen available in your blood; your muscles extract the optimum amount and consequently are much more prone to relax for you than they might otherwise.
If you have been exposed to yoga, you probably know that there are sorts of complex breath-regulation techniques. The one that I recommend , called the 10/5 rhythm, is quite simple.
It Essentially Proceeds As Follows :
- Breathe IN to the mental count of ten ...
- Hold your breath IN to the mental count of five ...
- Breathe OUT to the mental count of ten ...
- Hold your breath OUT to the mental count of five.
The rate at which you should count varies from individual to individual. Start by synchronizing it with your heartbeat. If this does not seem to work, or is uncomfortable, vary the number, until you reach the rhythm that is most comfortable for you.
Once you have established a comfortable rhythm of 10/5 breathing, let this continue for about two or three minutes; then begin the following relaxation sequence. {{If you can maintain the 10/5 rhythm while you perform your relaxation sequence, all the better, however do not worry if you are unable to do so at first - it will gradually become automatic. In this latter case, just start your session with two or three minutes of 10/5 breathing, then go back to normal breathing while you carry out the main relaxation sequence.}}
The Lower Extremities
Begin by concentrating upon your feet. Curl your toes under as tightly as you can, then allow them to relax. Follow this by extending your toes upward as high as possible, to tense the muscles in your feet, then allow them to relax.
Next, concentrate on your ankles, by dorsiflexing your feet upward as high as possible. Then plantarflex your feet downwards, until you feel your muscles tighten. Now allow them to relax.
The Head & Neck
Muscles
Of
Facial Expression
Epicranius m.
Procernus m.
Corrugator Supercilii m.
Orbicularis Occuli m.
(-orbital part &
palpebral part-)
Levator Labii superioris alaeque nasi m.
Nasalis m.
(-transverse part
& alar part-)
Auricularis Anterior m.
Auricularis Superior m.
Auricularis Posterior m.
Zygomaticus Minor m.
Zygomaticus Major m.
Depressor Septi Nasi m.
Levator Anguli Oris m.
Orbicularis Oris m.
Depressor Anguli Oris m.
Buccinator m.
Risorius m.
Depressor Labii Inferioris m.
Mentalis m.
Platysma m.
In all there are fourty-four muscles of facial expression. The seventh cranial nerve (The Facial Nerve) is motor to the muscles of facial expression. The motor portion of the nerve innervates muscles that wrinkle the forehead, close the eyes, purse the lips, and retract the buccal angles in a smile or grimace.
Relaxing that Furrowed Brow
Practice relasing your forehead and eyelids for five consecutive days. Assume the same position as for all the other exercises. After five minutes, wrinkle your forehead- up toward your scalp. Very tight. Hold it for a minute. Pay attention to the tension so you will be able to recognize it routinely. Let go and relax five minutes.
Frown deeply, pushing down towards your nose. The tension is now between your eyes. This is the kind of tension you often create when you are reading. Let go and relax for five minutes.
Close your eyes tightly and hold it for one minute. Let the lids go and relax for the rest of your session.
Those Eyes
With your eyes closed and head motionless, look up for 30 seconds. Relax completely for two minuites.
Repeat this procedure. Note the tension all around your eyes. Relax for another two minutes.
Do this same exercise again, except look down this time. Hold it for 30 seconds and then let the eyes go down completely. Repeat and relax for the rest of your session.
Do this exercise five days in a row.
Here is a second exercise for the eyes, to be done for the following five days:
In the same position, eyes closed, head still, look to your extreme left. Hold it 30 seconds and let go completely. Relax for two minutes. Look to the right for 30 seconds. Let go and relax for two minutes.
Now, look straight again for one full minute. By holding that position you are forcing yourself and creating tension. Let go and relax for the rest of the time.
You can try experiments of your own with visual imagery. Imagine any scene you want to, your eyes are closed, but you are observing everything you are imagining carefully. Then, deliberately and slowly begin to relax your eye muscles. Your images disappear.
The Cheeks, Lips, and Jaw
In your regular position, repeat this exercise three days in a row.
Conclusion
TO LEARN this Self-Hypnotic method of Hypnosis and Mood Elevation, you first must master the skill of relaxation and deep concentration. Once accomplished, this method of Hypnosis will provide you with the ability to be profoundly relaxed and deeply concentrated Anywhere, and at Any Time!
This highly focused state of concentration will raise your level of mental awareness, and will enhance your ability to learn and remember.
Follow the recommended, twice daily, practice sessions carefully, and within only a few weeks, you will become proficient enough to perform this procedure without the assistance of your CD; and no one will know what it is that you are doing.
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