Assume a comfortable position. Close your eyes. Start with your toes and focus on any sensations of discomfort you may become aware of such as: stinging, aching, throbbing, tingling, or burning. Take a deep breath, and as you release that breath, imagine yourself releasing that uncomfortable sensation into the air at the same time. Move slowly up your body, following the same procedure of breathing as before. Include areas such as: arches of feet, heels, angles, calves, shins, thighs, buttocks, lower back, hips, abdomen, chest, upper back, fingers, palms, wrists, elbows, biceps, triceps, shoulders, neck, throat, jaw, tongue, lips, cheeks, eyes, forehead, and scalp.
-BYU Stress Management Lab
Another option: Toe Tensing
By alternately tensing and relaxing your toes, you actually draw tension from the rest of the body. Try it!
- Lie on your back, close your eyes.
- Sense your toes.
- Now pull all 10 toes back toward your face. Count to 10 slowly.
- Now relax your toes.
- Count to 10 slowly.
- Now repeat the above cycle 10 times.
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