- Find a comfortable chair or couch in an area where you're unlikely to be disturbed. You may lie down on your bed if you wish, but if you think you might fall asleep, it's best to sit up or choose a chair.
- Close your eyes and try to empty your mind. When you begin, you will find it difficult not to think. You may find that thoughts keep intruding. When this happens, don't try to force the thoughts out. Observe them impartially, and then let them slip away.
- Observe the tension in your toes. Imagine that tension as something tangible, a specific color or shape. Then envision it lifting away from your body and drifting away. If you like, you can envision a cool liquid or white fog replacing the tension. Work your way up your body, relaxing each part individually. Visualize then relax your feet, calves, thighs, hips, stomach and so on, until you've relaxed each portion of your face and head.
- Take slow, deep breaths. When you exhale, see the tension and negativity leaving in a dark cloud. As you inhale, see the air returning as a bright force filled with life and energy.
- Appreciate the fact that you are now extremely relaxed. Tell yourself that you are going to count down from 10. Picture each number in your mind in detail. They can be huge block numbers, intricate golden figures, or whatever comes to mind. After each number, you will feel yourself drifting further and further into your subconscious mind. If you like instead, you can imagine yourself descending a staircase or ladder, as long as you imbue it with as much detail as possible. You may experiment and see which technique works better for you.
- You are now in a deeply impressionable state. At this point, you should begin to address the issue you're concerned about. Speak in the present tense. Your subconcious mind does not understand negatives in speech - avoid using statements with negative connotation such as "I don't want to be tired and irritable.” Instead, say, "I am calm and relaxed.” Examples of positive statements for a variety of issues include: "I am stronger than smoking," "I am healthy and smoke free," "I am happy about my life," "I am no longer depressed," and "I am human and have no need to be embarrassed about [situation]."
- Repeat your statement(s) to yourself as many times as you wish.
- When you are satisfied, say to yourself that you will now count upwards from zero, and when you reach the number ten, you will slowly rise back to normal consciousness and remain calm and relaxed. Proceed to count upwards, again picturing the numbers in detail, or ascending your mental staircase.
- Once you have ascended, give yourself a few moments before opening your eyes, and take your time getting up.
# posted by masquerader @ 19:45 ::  
|
