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By consciously tensing and relaxing individual parts of the muscles, we will be able to relax the body strained by stress. Combined with deep breathing, this relaxation technique will give you energy and lift your spirits. Learn about relaxing exercises to help release tense muscles.
Lie down or sit in your favorite armchair and start the sessionrelaxation .
- Tighten your entire body as much as you can. Flex every muscle: clench your fists, bend your toes, contort your face, tense your shoulders, legs, stomach. Take a look: how does it feel to be so tense?
- Take a moment and relaxmuscles , surrender to gravity, fill your stomach and lungs with air. Breathe calmly for a moment, observing the in-and-out.
- Tense your entire body again, half as tight as before. Hang on for a while, take a look at your feelings again. And let go. Let the tension go with the exhaled air: let every exhale sweep the tension away from your body and mind.
- Tighten your body again, but even less than the last time. Feel the tension. Imagine that many times a day your muscles are so tense without even feeling it.
- After a while, breathe out, letting the air completely leave your lungs. Feel how, under the influence of gravity, your relaxed body becomes inert, heavy and immobile. Breathe deeply and calmly. Watch your body and breath work together. This awareness of the body andof breathgives you a sense of inner harmony.
- Now just tense your mind. Think about the negative feelings that filled you up during the day: fear, anger, anger, self-doubt, guilt.
- By breathing deeply, free yourself from these bad emotions. Open with the inhale and clear your mind with each exhale. Feel the soothing emptiness, then the strength and peace that fill you. Before you get up, take a few deep breaths as you watch your reactions.
You can enrich this exercise with the body scan technique. Before you begin contracting your muscles, take a moment to look at what condition you are in. When sitting or lying down, slowly and carefully examine each part of your body, accurately recording your sensations. This will help you gauge how muchyou react physically to stress.monthly "Zdrowie"