SHORT RELAXATION TECHNIQUES
This is a series of short relaxation techniques that you can do almost anywhere and at any time. Do not force relaxation - just let it happen.
2-Step breath - Fill the bottom of your lungs first, then add the top as you breathe through your nose. Let your breath out slowly. Feel the tension flowing out.
Tighten the muscle that you want to relax. Focus on and feel the tension before allowing the muscle to become loose and limp. Feel the relaxation flow into the muscle.
To quiet your mind, focus on your breathing. As you breathe in say slowly to yourself "I am" and as you breathe out, say slowly to yourself "calm".
STRETCH AND MOVE:
Stand up and stretch. Arch your back and stretch your arms and fingers out to the side. Hold that posture for a while and then let go. Now move your body all around to get the blood pumping.
Imagine yourself somewhere exciting, exhilarating or awe-inspiring (e.g., standing in the sand at the ocean, performing for a large audience, cheering at an exciting game, crossing the finish line at a race, laughing uproariously with friends, peering over the rim of the Grand Canyon, Skydiving). Allow the vividness of that vision to charge your batteries.
BREATH INTO TENSION:
Close your eyes and take a deep breath. As you become aware of any points of tension, "breathe into" that spot, allowing the breath to bring calm to the area and carry away tension as you exhale.
Imagine that your body is all tied up in knots and only you know how to untie them. Beginning with your toes and gradually moving up the body, tense and relax each set of muscles. Visualize that you are tightening the knots as you tense the muscles and picture yourself undoing that knots as you relax the muscles and let go.