TECHNIQUES 2 RELAX AND THROW OFF TENSION

Take 5 minutes of each day 2 apply d following techniques 2 release Tension and Strain and bring about complete mental and physical relaxation.











PROGRESSIVE BODY RELAXATION







1.Relax the eyes, then the eyebrows, then the forehead. Let the jaw     drop, now release all tension frm the neck,the shoulders,the left     arm followed by the right arm. Feel the tension go frm the head       and frm the fingers. Relax the stomach muscles. Now release tension   frm the right leg and toes, then the left leg and toes. Repeat the    word RELAX over and over. Feel every inch of ur body releasing        tension.







2.Imagine u r lying on a huge soft pillow, resting on a cloud which     is drifting in space. U r weightless and ur body feels light and      free and completely relaxed.







3.Take long, slow deep breathe while lying down.Exhale slowly.







4.Soak in a hot tub and repeat technique 1.







5.To take tension knots out of the neck, lift the shoulders as high     as possible, hold the position for 10 seconds then release. Repeat    10 times. Relax the arms, hands and face. Allow the jaw drop.



6.Take a long, brisk walk. It will tire and then relax u.











SIMPLE EXERCISES 2 RELAX THE EYES







1.Roll the head clockwise 5 times then anticlockwise 5 times. Repeat    until neck muscles feel free.



2.Close the eyelids, picture a small circle. Concentrate on the         circle and follow the circumference clocwise 10 times, moving the     head slowly repeat until the strain is relieved.



3.Close the lids, close the palms,gently hold the palms over the eyes   for 5 minutes. The warmth and energy frm the palms refreshes the      eyes.



4.Close the lids, sit or lie down, place cold tea bags over the eyes    as long as possible.



5.Fix a position on a wall, blink at it 20 times, close the lids,move   the head as far right as possible, then to the center and again       blink 20 times. Now  turn the head as far left as possible and        repeat the procedure 10 times.















TEN SLEEP TECHNIQUES







1.Do mild forms of exercise b4 bed time.



2.Read light material.



3.Alow down all mental and physical activity one hour prior to   retiring.



4.Take a warm bath.



5.Listen to soft, pleasant music.



6.Do not eat or drink juz b4 u retire.



7.Never take problems 2 bed wid u.



8.Still the wheels of ur mind and repeat:" I'm drowsy.I feel sleep      coming on".



9.Hold pleasant tranquil thoughts:joy,peace,harmony,beauty. Picture a   tanquil scene:mountains, pastures,etc.



10.RELAX body and mind, feel weightless, drift in2 sleep.

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