Relaxation guide

Relaxation the envisaged a period of about 20 to 30 minutes.

Sit back and relax.

Search your place to find a comfortable position and remove absolutely anything that bothers you. Close your eyes and adopt an attitude of inner relaxation try to let your muscles soft as possible and focus on relaxation.

We start with arms.

1. Now squeeze your fingers of both hands and notice the tension in them and on the hands and forearms. Keep the tension quickly. Now open your fingers and notice the difference between contraction and relaxation. Let your hands soft, completely soft.

2. Now repeat this exercise: both forearms tense your fists at the same time gathering both hands. Focus on straining.

3. Now relax again.

4. Open hands, fingers spread, observe the transition from tension to relaxation. Let relaxation flow until fingertips. Relax your hands and forearms, will be focusing on the muscles, which are becoming more relaxed.

5. Now bending your elbows and tense your arms causing the hands to shoulders. Notice the tension in my arms. Tense them down.

And now, again, we relax. Sit back comfortably against the seat and arms relaxing pleasant note. Let it drain through the forearms arms, until your fingers.

Now go to the face

Continue to keep your eyes closed and relax the entire face.

1. Now you raise eyebrows in order to form wrinkles on the forehead.

Hold the tension. And once again rebound. Relax completely head. Notice the difference between tension and pleasant state of relaxation.

2. Squeeze your eyes and nose. Notice blood their level and keep it for a short time.

And now, again, relax. Let the eyes and nose still soft, you just focusing on the pleasant sensation of relaxation.

3. Raise now your teeth, mouth corners to pull back and press your tongue on the palate. Tense your jaw muscles.

Unwind over again. Let your jaw completely soft. Notice how you relax around the face: forehead, eye area, nose, mouth and jaw. Do so as to become more profound relaxation. Notice how it spreads far and enjoy it more pleasant sensation.

And now we come to neck

1. Let your head back as you can and observe tension in neck muscles. And relax again. Let your neck muscles completely relaxed.

2. Let your head in the face, chest and notice the tension. Stay for a short time.

3. Again, relaxation. Notice the difference between tension and relaxation agreeable.

4. Relax Neck and neck muscles. Turn your head slightly to the right and then left, leaving the muscles completely relaxed. Asked how the relaxation becomes more profound.

In the next stage we do shoulders and upper back area

1. Raise your shoulders and keep your blood

2. Let your shoulders fall back and relax. Shoulders are completely relaxed.

3. Raise your shoulders up and move it in circles. Feel the tension in the shoulders and back.

And relax again. Be careful to distinguish between tension and relaxation.

Notice how the shoulders and back to relax and relax more and more.

Now get the chest.

1. Relax your entire body, breathing and exhaling quietly. Note relax when you breathe. Inspired now deeply and hold the air for a short time. Notice the tension in the chest.2. Breathe again. Note relaxation spreads more slowly than during exhalation.

Continue to inhale and exhale quietly, enjoying the relaxation.

3. Breathe deeply again and hold the air for a short time.

4. Breathe again and feel nice transition from tension to relaxation.

Continue to breathe and exhale quiet relaxation by observing how it spread all over, from chest to back, shoulders, neck and neck, face and arms. Unwind and enjoy complete relaxation.

5. Consider now again in your image evocative: You represent your situation may be detailed as: what you see, hear and smell? In what season and what time of day occurs it? Leave it on your image nice and try to act more like us represented in all senses.

We come now to the abdominal muscles

1. Hold the "belly" tight, as tight as you feel strain. Notice the tension. And once again rebound.

2. Relax the abdomen, left soft muscles.

3. Again, your tight abdominal muscles for a short while maintaining tension.

4. Again, relax, leaving abdominal muscles to relax. Breathe in and out calm, relaxing feeling as it spread into the abdomen and chest, becoming more serious.

Now we come to feet

1. Push feet to the floor, lift your toes up and tense your calf muscles, thigh and seat muscles. Notice the tension.

2. Again relaxation. Relax the legs and the seat. Again, press your feet on the floor, lift your toes up and tense your calf muscles, thighs, and seat muscles. Observe, carefully straining.

3. Now relax again. Let the relaxation spread throughout the body: from top to toe, the shins, the thighs, seat muscles, back, abdominal area, chest, shoulders, neck and neck, arms and hands until your fingers and face : head smooth and relaxing, eye area and it is completely relaxed, the genes are completely relaxed heavy chin.

4. Consider now again in your images evocative. Represent your situation may be detailed as: what you see, hear and smell? In what season and what time of day situation occurs? Let this picture was nice and try to include forward to represent all the senses.

Notice how the relaxation spreads throughout the body. Immerse yourself and relax it further. Breathe in and out quietly, feeling the relaxation becomes more serious. Relax further, deeper. Breathe deeply and then exhale slowly. Notice a feeling of weight and relax and continue to relax.

Conclusion relaxation

Gradually relax now closed. Move your feet and legs first, then hands and arms, head and shoulders, close your eyes and unwind