Each end of the year will inevitably deal with a wide variety of complex problems, the original busy life even more accelerated pace. Workplace who pay special attention to yourself at any time to relax, calm down, we should always let the body rest and mind to relax. To alleviate the pressure away from the sub-health! How specific should be done? The following is a set of simple physical and mental relaxation training method, in your defense a rest I did not try, wish you more relaxed and happy to spend every day!
A coachman-style: Imagine a driver calmly sitting in a chair or stool, his head slightly forward, hands and arms easily on the thigh, the legs get a more comfortable position, toes slightly outward, close their eyes.
2, ottoman-style: a soft chair to sit comfortably, arms and hands on the chair arm or his legs, legs and feet to take a comfortable position, toes slightly outward, close their eyes;
3, lying formula: his back to lie down, head comfortably leaning pillow, arms slightly bent, palms down on either side of the body, legs relaxed, slightly separated toes slightly outward, close their eyes.
Prepared to Action: to imagine themselves put on a relaxing face mask, pair of magical mask to his face locked the eyebrows and the wrinkles of tension to stretch and relax all the muscles of his face, his eyes staring down the tip of the nose, closed the eyes, jaw relaxed, mouth slightly open, tongue attached to the gum, slowly, softly, relaxing to do deep breathing. When the air inhaled, the abdomen will feel uplifted, and then slowly exhale, exhale, inhale twice as much time, every breath of time longer than the last. The first can be a film, the final shot to about six. And then just turn the process of inhalation 6 shooting, 12 shooting exhaled, inhaled five shot, exhaled 10 shooting, has been reduced to inhalation of a beat up. To do two to three minutes after the action of this preparation, and then began to do the following exercises.
Relaxation exercises. Include the following. 1, a heavy feeling exercises. Closes his eyes, from the start with his right hand. While silently repeating the following sentence, while the thought of their meaning: My right arm became paralyzed and heavy (6-8 times); my right arm more and more heavy (6-8 times); my right arm Very heavy (6-8 times); I feel extremely calm (1). Now open your eyes, and discard all such a heavy sense of bending a few arms, do a few deep breaths and re-everyone had struck a proper posture, it is envisaged himself put on masks to relax and repeat the action front, including the preparation of action. Two to three times a day to do this heavy exercise, every 7-10 minutes. To be repeated by an in front of the sentence, with the appropriate tone for their repetition, the same time, envisaged his arm is becoming increasingly heavy. [To do this exercise, do not be too hard, as long as concentrate on those words and a heavy feeling on the list. If you can not imagine such a heavy sense of practice in between the two things that give weight to experience this feeling, and his loud voice, said: "My arm increasingly heavy." With the right arm to do three days of such a heavy sense of exercise and then use exactly the same method of re-use the left arm to do this exercise for three days, the last in accordance with the following procedure to do this exercise: arm becomes numb and heavy (3 days); right leg has become numb and heavy (3 days); left leg became numb and heavy (3 days); legs become numb and heavy (3 days); limbs become numb and heavy (3 days).
Such a heavy sense of practice require a total of 21 days before if the 21 has produced a heavy sense of, you can also help the second practice ahead of schedule. In general, it is necessary to use all 21 days to lay a solid foundation, there are regularly carried out in order to obtain the fastest results.
2, thermal practice. Do first two minutes of warming-up, and then worked briefly repeat the previous exercise, repeat the last time the heavy arm and leg exercises, only 45 seconds to 1 minute, and then you can start to do exercises thermal , its general procedure is as follows: My right arm is getting numb and dry and hot (6-8 times); my right arm more and more heat (6-8 times); my right arm extremely hot (6-8 times); I feel extremely calm (1). Repeating the above, this program, we must also imagine that the meaning expressed by the sentence. According to this procedure done three days right arm exercises, 3 days left arm exercises, arm exercises for three days, then exercise the right leg, left leg, legs, limbs of all three days. Finally the first and the last part of the second practice together to do it again: My limbs became paralyzed, a heavy and dry and hot (6-8 times); my limbs become increasingly heavy and dry and hot (6-8 times) ; my limbs heavy and extremely dry and hot (6-8 times); I feel extremely calm (1). Done again later, opened his eyes, look at the activities of and discard the feeling of heavy and dry and hot, and then repeat. In the silent reading the above sentences and think about the past, his arm felt really hot conditions, it is conceivable arm is immersed in a tub filled with hot water inside, or to imagine the hot summer sun basking in the feeling of its own arm, if necessary, you can between the two exercises to the arm on the hot water basin, and then said to myself out loud, "my arm is getting hot" in order to get this hot feeling. Also imagine being put inside the trunk to the limbs to the heat transport. Please note that only when the upper extremity a heavy flu, and then started feeling the heat upper limb exercises.
3, heart practice. The first to do preparations, brief exercises and repeat the sense of thermal heavy exercises, to read each phrase three or four times and started lying to his back feel of the heartbeat. In the chest, neck or other parts of hand feeling heartbeat, you can also right on the left wrist artery, heart felt. Typically, when the body can feel relaxed after the heart stops beating, then repeat on the silence: My chest felt warm and comfortable (6-8 times); my heart flat stable (6-8 times); I am very calm ( 1 times). To do this exercise for two weeks to do two to three times a day, every 10 minutes.
4. Breathing exercises. Preparations do first, and then repeat the following: My limbs became paralyzed, heavy and dry and hot (1-2 times); my limbs become increasingly heavy and dry and hot (1-2 times); my limbs heavy and dry and hot Very (1-2 times); my heart flat and stable (1-2 times); I feel very stable breathing (6-8 times); I feel extremely calm (1). To do this exercise for two weeks to do two to three times a day, every 10 minutes. Their breathing can successfully control the signs are: carry out a light physical activity, or subject to some kind of nerve stimulation, remain gentle and rhythmic breathing. In the end of this exercise, the phrase "I feel extremely calm and to" penetrate my body and mind calm.
5, stomach exercises. It is training in the visceral nerve plexus, that is, above waist, rib in order to upright the stomach caused by a pleasant feeling of warmth. Preparations do first, that is, to repeat a short heavy sense of thermal exercises, exercise heart rate and breathing exercises, and then said: I feel soft and warm stomach (6-8 times); I feel very calm and support (1). When doing this exercise can be right on the visceral nerve plexus of the site, will gradually clear sense that this warmth. Some people do not read the above sentence, but said, "My visceral nerve plexus are distributed with the heat." If this sentence is more capacity to help to imagine, you can also use it. To do this exercise for two weeks, two to three times a day, every 7-10 minutes. When does a warm feel to the stomach flu, explained that it had mastered the exercise.
6, forehead practice. It makes the forehead to produce a cool feeling. Do first warming-up, as before, a brief sense of repeated heavy, hot feeling, heart rate, breathing and stomach exercises, and then said: I feel that my forehead is very cool (6-8 times); I feel extremely calm (1). When doing this exercise, it is conceivable burst of breeze rustle through their cheeks, forehead and temples so that was cool. Understand what this feeling in the air-conditioner or fan to stand between the practice prior to said to myself out loud: "My forehead was cool." When can really feel that this cool flu, illustrated mastered this exercise. This exercise for two weeks, daily delivery 2-3 each 7-10 minutes.
Note: Do not suddenly be just practice, practice every done it again, opened his eyes, and gradually began to operate. Stretch your limbs, activities about joints, and discard all heavy and then engage in normal activities.
Repeating the previous sentence, you should concentrate on, and with the feelings of those words melt into your consciousness to one side read sentences, side of imagination. A sense of heaviness and heat tend to make people practice in a comfortable drowsy state. This method can alert people into a relaxed state, when the tension removed, the human mind should be more sensitive. Here are a few exercises that the general formula: I feel a heavy limbs, and dry and hot; my heartbeat and breathing are very gentle and stability; my stomach soft and warm; I am very cool forehead; I am very calm. In the end, most people just repeat the above one or two sentences, can make itself into a pleasant, quiet state of the natural occurrence. Continued regular use of these methods, makes this state increased, the time needed to relax themselves, and at its best. In order to consolidate master these techniques should be practicing twice a day, every 5 minutes. Learned these six simple exercises in the hands of the most basic self-law, it is generally able to quickly understand the results. Every time when the need arises, you can use this approach allows quick access to a calm state of their own.
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