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With a day to day busy and stressful schedule, it becomes much more essential to have a complete relax of our body & mind. But the question arises as to how to achieve that state of complete relax. For this purpose, we can use the tensing and relaxing exercise. The idea of tensing and relaxing was introduced by Dr. Edmund Jacobson in 1938. Each set of muscles in turn is tensed as tight as possible and then relaxed. The purpose is to feel the difference between tension and deep relaxation and to teach our muscles how to relax completely.
“Your mind will answer most questions if you learn to relax and wait for the answer.” – William Burroughs
The below pleasant and mindful excerpt is from one of my all-time favorite books ‘The Genie Within: Your Subconscious Mind’ by Harry Carpenter.
The Routine Steps!
Raise your eyes about 20 degrees and stare at a spot. Your eyelids naturally tire. They first flutter. Now let them close. Your eyes are now closed.
Take a slow, deep breath. Exhale. As you exhale, feel tension beginning to float away and just allow yourself relax. Take a second slow, deep breath, and upon exhaling, feel tension being carried away on the out-breath. Relax. Take a third slow, even, deep breath. Exhale. Imagine tension leaving your muscles. See it leaving. See it fading away. Let yourself relax.
Now, tense your toes as tightly as possible. Curl your toes as tightly as you can. Hold that taut, tense feeling in the toes, 1…2…3. Now, relax your toes. Relax them completely and feel the difference.
Now tense you toes, feet, and the muscles in the lower part of the legs. Make those muscles very, very tense, but keep the rest of your body relaxed. Hold that feeling of tension 1…2…3. Now relax. Enjoy that feeling of release from tension.
Now tense the muscles in the upper apart of the legs as well as the muscles in the toes, feet, and lower legs. Make those muscles as tense as possible. Tense them a little bit more. Feel that tension with your body and mind, 1…2…3. Now relax. Feel those muscles unwinding and letting go, unwinding and letting go. Now tell those muscles to relax even more. Feel your muscles getting heavy.
Now tense your buttocks muscles. Hold that tension, 1…2…3. Now relax. Feel yourself getting heavier and heavier. Heavier and heavier. Feel the pleasantness of deep relaxation. Feel a wave of joy come over you.
Now tense the muscles in your lower back and abdomen. Note how it feels to have your body all wound up with tension. Tense those muscles even more tightly, 1…2…3. Relax, unwind, let go, and relax.
Let the tension drain out of every muscle. Let go of all your weight. Allow your body to relax those muscles a little bit more. Note what this sensation of relaxation is like.
Now tense the muscles in the upper part of your torso. Hunch both shoulders. Tense the muscles in the chest and back. Make those muscles even tenser. Really feel that tension, 1…2…3, and relax. Exhale and feel all those muscles in your chest and back relaxing. Feel all those muscles relaxing, unwinding, and letting go. Feel all the tightness and tension disappearing. Let those muscles relax a little bit more. Recognize what a wonderful feeling it is to relax.
Now tense your arms and clench both fists. Really feel that tension, 1…2…3. Now relax. Let your arms flop to your sides. Enjoy the release from tension.
Next, squinch all the muscles of your face. Tense every muscle in the face that you can. Tense your jaw. Clench your teeth, tighten your scalp, squint your eyes. Hold it, 1…2…3, then relax. Smooth out all the muscles of the forehead, relax your scalp, relax your eyes, relax your mouth, tongue, and throat. Remove all strain and tension. Relax all your facial muscles. Really feel the difference.
Now tense every muscle in the entire body. Start with your toes, work up to your legs, your abdomen and back, chest and shoulders, arms and fists, neck and face. Be as tense as you can. Clench every muscle in the entire body. Hold that tension, 1…2…3. Now relax. Let it go. Relax. Unwind. Really let go. Feel the pleasant relaxing feeling spreading over your entire body. Feel a comfortable, pleasant sensation of relaxation. Note how it feels to be completely relaxed.
Now with your mind’s eye, mentally scan your body from head to toe. Rid your body of any residual tension that might be left over. Your body is now completely relaxed.
Let the pleasant sensation of relaxation flow through you from head to toes and back up again. Really enjoy it. Notice how complete relaxation feels. Waves of relaxation flow freely from head to toe and back up again.
Now see yourself standing at the top of a flight of stairs. They descend gently before you. Upon each step there is painted a number. “10” is painted on the top step and the numbers decrease with each descending step. Now slowly descend these stairs one at a time as you count backwards. With every count, you become drowsier and drowsier as you relax more and more…deeper and deeper. Allow yourself to drift, float and drift down into pleasant, relaxing rest. When you reach step “1” you are in a deep, deep natural sleep. These steps are easy and safe. There are handrails on both sides. Now descend to step “9,” and as you do you feel heavier and drowsier. Now step down to “8” and as you do you relax even more. Now step “7” and “6.” You feel drowsier and drowsier. Now descend to step “5” and you are deeper and deeper asleep. Notice it is getting darker and you are feeling heavier and…oh…so heavy. Your legs are sluggish…they are so heavy. “4,” deep and deeper…darker and darker. You are relaxed and comfortable and completely safe. You are completely safe. Go down to step “3.” You are calm and at ease. You are drifting into complete relaxation…complete rest. “2”…mind and body at rest…your mind and body are working together for you highest good. “1,” deep asleep…deep asleep. Allow your mind to drift into beautiful, safe, landscapes. Enjoy the feeling of complete relaxation. Your mind is now open to suggestions…only healthful, positive suggestions that are only for your highest good…only for the highest good of humanity.
Each time you practice relaxing, it is easier and faster for you. Each time it is easier. Each time you relax, you go deeper and deeper.
Each time you want to relax and attain this deep state of sleep, simply say to yourself, and see the word, “RELAX.” Thinking and visualizing the word “RELAX” allows you to quickly reenter this state of mind. Each time you say the word “RELAX” with the intention of going into a deep hypnotic sleep, you do so quickly, easily, safely, and with peace of mind. You do it easily, quickly, and safely. Going to this deep state of mind allows you to program healthful attitudes and healthful habits that are for your good. It allows your conscious mind and subconscious mind to work together for your best health and mental condition. Saying or thinking the word “relax” during normal conversation is ineffective. Only when you intend to go into this deep state of mind does the word have this effect on you.
Now begin to return to your awake state. You mind is returning to its natural awake state. You are going to count to “10” and be fully awake. You are wide-awake on the count of “10.” You may return to this enjoyable state any time you wish. But now you are awake on the count of “10.” “1”…“2”…beginning to wake…“3”…bring this feeling of joy and happiness with you…“4”…“5”…feeling refreshed…“6”…feeling wonderful…“7”…feeling energized…“8”.. “9”…“10”…you are WIDE AWAKE!”
“I’ve decided to be happy because it is good for my health.” –Voltaire
