Total Body Relaxation
This
reflection can be done from head to toes or toes to head. Depending on the
effect you would like to get.
1. From
toes to head can be used to effectively implement an out of body experience
with a feeling of a completely safe and relaxed body.
2. From head to toes has a
fabulous grounding effect. (Effectively brings your consciousness into your
body.)
When you have had a
stressful day these reflections are a good alternative for counting sheep.
These reflection s are great to use before imagery as it brings your attention
to your body when your mind is running over the activities of the day. I will
include both reflections.
1. Toes to head
Lie down (This
reflection is done best by lying on your back. Cover yourself with a blanket if
you feel the cold easily. Keep in mind when you relax, your body temperature
drops.) Close your eyes. Make yourself comfortable.
Breathe in slowly and
deeply, to the bottom of your lungs. Let the air out with a sigh. Breathe in
slowly and deeply to the bottom of your lungs. Let the air out slowly. Breathe
in slowly and deeply to the bottom of your lungs. Let the air out slowly. Allow
your breath to relax to a normal rhythm.
Bring your attention to your feet. Locate a space in your left foot.
Relax your foot, if you feel you need to, you can move your foot to release any
tension. This will help to relax the foot.
Locate a space in your right foot. Relax your foot, if you feel you need
to, you can move your foot to release any tension.
Bring your attention to your ankles. Locate a space in your left ankle.
Relax your ankle, if you feel you need to, you can rotate your ankle and then
relax to release any tension. Locate a space in your right ankle. Relax your
ankle, if you feel you need to, you can rotate your ankle and then relax to
release any tension.
Bring your attention to
your calves. Locate a space in your left calf. Relax your calf, if you feel you
need to, you can contract your calf and then relax to release any tension.
Locate a space in your right calf. Relax your calf, if you feel you need to,
you can contract your calf and then relax to release any tension.
Bring your attention to
your thighs. Locate a space in your left thigh. Relax your thigh, if you feel
you need to, you can contract your thigh and then relax to release any tension.
Locate a space in your right thigh. Relax your thigh, if you feel you need to,
you can contract your thigh and then relax to release any tension.
Bring your attention to
your pelvis. Locate a space in your left buttock. Relax your buttock, if you
feel you need to, you can contract your buttock and then relax to release any
tension. Locate a space in your right buttock. Relax your buttock, if you feel
you need to, you can contract your buttock and then relax to release any
tension.
Bring your attention to
your abdomen. Locate a space in your abdomen. Relax your abdomen, if you feel
you need to, you can contract your abdomen and then relax to release any
tension.
Bring your attention to
your chest. Locate a space in your chest. Relax your chest, if you feel you
need to, you can contract your chest and then relax to release any tension.
Bring your attention to
your shoulders. Locate a space in your left shoulder. Relax your shoulder, if
you feel you need to, you can contract your shoulder and then relax to release
any tension.
Bring your attention to
your upper arm. Locate a space in your upper arm. Relax your upper arm, if you
feel you need to, you can rotate your arm and then relax to release any
tension.
Bring your attention to
your lower arm. Locate a space in your lower arm. Relax your lower arm, if you
feel you need to, you can contract your arm and then relax to release any
tension.
Bring your attention to
your hand. Locate a space in your hand. Relax your hand, if you feel you need
to, you can make a fist and then relax to release any tension.
Bring
your attention back to your shoulders. Locate a space in your right shoulder.
Relax your shoulder, if you feel you need to, you can rotate your shoulder and
then relax to release any tension.
Bring your attention to
your upper arm. Locate a space in your upper arm. Relax your upper arm, if you feel
you need to, you can contract your arm and then relax to release any tension.
Bring your attention to
your lower arm. Locate a space in your lower arm. Relax your lower arm, if you
feel you need to, you can contract your arm and then relax to release any
tension.
Bring your attention to
your hand. Locate a space in your hand. Relax your hand, if you feel you need
to, you can make a fist and then relax to release any tension.
Bring your attention to
your neck. Locate a space in your neck. Relax your neck, if you feel you need
to, you can contract your neck and then relax to release any tension.
Bring your attention to
your face. Locate a space in your face. Relax your face, if you feel you need
to, you can contract your face and then relax to release any tension.
Bring your attention to
your scalp. Locate a space on your scalp. Relax your scalp, if you feel you
need to, you can contract your scalp and then relax to release any tension.
2. Head to toes
Lie down (This
reflection is done best by lying on your back. Cover yourself with a blanket,
if you feel the cold easily. Keep in mind when you relax your body temperature
drops.) And close your eyes. Make yourself comfortable.
Breathe in slowly and
deeply, to the bottom of your lungs. Let the air out with a sigh. Breathe in
slowly and deeply to the bottom of your lungs. Let the air out slowly. Breathe
in slowly and deeply to the bottom of your lungs. Let the air out slowly. Allow
your breath to relax to a normal rhythm.
Bring your attention to
your scalp. Locate a space on your scalp. Relax your scalp, if you feel you
need to, you can contract your scalp and then relax to release any tension.
Bring your attention to
your face. Locate a space in your face. Relax your face, if you feel you need
to, you can contract your face and then relax to release any tension.
Bring your attention to
your neck. Locate a space in your neck. Relax your neck, if you feel you need
to, you can contract your neck and then relax to release any tension.
Bring your attention to
your shoulders. Locate a space in your left shoulder. Relax your shoulder, if
you feel you need to, you can contract your shoulder and then relax to release
any tension.
Bring your attention to
your upper arm. Locate a space in your upper arm. Relax your upper arm, if you
feel you need to, you can contract your arm and then relax to release any
tension.
Bring your attention to
your lower arm. Locate a space in your lower arm. Relax your lower arm, if you
feel you need to, you can contract your arm and then relax to release any
tension.
Bring your attention to
your hand. Locate a space in your hand. Relax your hand, if you feel you need
to, you can make a fist and then relax to release any tension.
Bring your attention
back to your shoulders. Locate a space in your right shoulder. Relax your
shoulder, if you feel you need to, you can contract your shoulder and then
relax to release any tension.
Bring your attention to
your upper arm. Locate a space in your upper arm. Relax your upper arm, if you
feel you need to, you can contract your arm and then relax to release any
tension.
Bring your attention to
your lower arm. Locate a space in your lower arm. Relax your lower arm, if you
feel you need to, you can contract your arm and then relax to release any tension.
Bring your attention to
your hand. Locate a space in your hand. Relax your hand, if you feel you need
to, you can make a fist and then relax to release any tension.
Bring your attention to
your chest. Locate a space in your chest. Relax your chest, if you feel you
need to, you can contract your chest and then relax to release any tension.
Bring your attention to
your abdomen. Locate a space in your abdomen. Relax your abdomen, if you feel
you need to, you can contract your abdomen and then relax to release any
tension.
Bring your attention to
your pelvis. Locate a space in your left buttock. Relax your buttock, if you
feel you need to, you can contract your buttock and then relax to release any
tension. Locate a space in your right buttock. Relax your buttock, if you feel
you need to, you can contract your buttock and then relax to release any
tension.
Bring your attention to
your thighs. Locate a space in your left thigh. Relax your thigh, if you feel
you need to, you can contract your thigh and then relax to release any tension.
Locate a space in your right thigh. Relax your thigh, if you feel you need to,
you can contract your thigh and then relax to release any tension.
Bring your attention to
your calves. Locate a space in your left calf. Relax your calf, if you feel you
need to, you can contract your calf and then relax to release any tension.
Locate a space in your right calf. Relax your calf, if you feel you need to,
you can contract your calf and then relax to release any tension.
Bring your attention to
your ankles. Locate a space in your left ankle. Relax your ankle, if you feel
you need to, you can rotate your ankle and then relax to release any tension.
Locate a space in your right ankle. Relax your ankle, if you feel you need to,
you can rotate your ankle and then relax to release any tension.
Bring your attention to
your feet. Locate a space in your left foot. Relax your foot, if you feel you
need to, you can move your foot to release any tension. This will help to relax
the ankles. Now locate a space in your right foot. Relax your foot, if you feel
you need to, you can move your foot to release any tension.
Bring your attention
back up to your thighs. Locate a space in your right thigh. Relax your thigh,
if you feel you need to, you can contract your thigh and then relax to release
any tension. Locate a space in your right thigh. Relax your thigh, if you feel
you need to, you can contract your thigh and then relax to release any tension.
Bring your attention to
your calves. Locate a space in your right calf. Relax your calf, if you feel
you need to, you can contract your calf and then relax to release any tension.
Locate a space in your right calf. Relax your calf, if you feel you need to,
you can contract your calf and then relax to release any tension.
Bring your attention to
your ankles. Locate a space in your right ankle. Relax your ankle, if you feel
you need to, you can rotate your ankle and then relax to release any tension.
Locate a space in your right ankle. Relax your ankle, if you feel you need to,
you can rotate your ankle and then relax to release any tension.
Bring your attention to
your feet. Locate a space in your right foot. Relax your foot, if you feel you
need to, you can move your foot to release any tension. This will help to relax
the ankles. Now locate a space in your right foot. Relax your foot, if you feel
you need to, you can move your foot to release any tension.
Why is it so important
to relax your entire body so deeply?
Interesting things
happen when you relax your physical body to such an extent that it feels that
you cannot even move. First of all, for all those highly-strung people that
cannot sleep, this is a wonderful way to get to sleep without sleeping tablets.
When we relax our physical body the aura around you it relaxes as well, and
this allows our emotions and mind to relax. I assume this comes with focusing
on our body so that our mind cannot run off with other things.
Donald is a 48-year CEO
of a transportation company. On days he has been under a lot of stress he does
the total body relaxation. He says, “Relaxing my body has shown me how much of
the day I carry in me body. Some days my mind is so active that I cannot get to
sleep. On these days I do the total body relaxation just after I have gone to
bed. In no time I am fast asleep and the bonus is I feel fantastic in the
morning.”
Do both the body
relaxation exercise and note the different reaction the exercises have on your
body. It would be best to do the exercise on different days.
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