Graveyard Hound
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Choose a quite place where you won't be interupted. Before you start, do a few gentle stretching excerises to relieve muscle tension.
Make yourself comfortable, either sitting or laying down. Start to breath slowly and deeply, in a calm and effortless wayy. Gentle, tense, then relax, each part of your body, starting with your feet and working all the way to your face and head.
As you focus on each area, think of warmth, heaviness, and relaxation. Push any distracting thoughts to the back of yoyr mind and imagine then floating away. Don't try to r elax; simply let go of the tension in your muscles and allow them to become relaxed. Let your mind go empty.(Old Zen technique), Some people find it helpful to visualize a calm, beautiful place such as a garden or meadow.
Stay like t his for about 20 mins., then take some deep breathhs and open your eyes, but stay sitting or laying down for a few momnets before you get up.(Relaxation class I'm taking)
Make yourself comfortable, either sitting or laying down. Start to breath slowly and deeply, in a calm and effortless wayy. Gentle, tense, then relax, each part of your body, starting with your feet and working all the way to your face and head.
As you focus on each area, think of warmth, heaviness, and relaxation. Push any distracting thoughts to the back of yoyr mind and imagine then floating away. Don't try to r elax; simply let go of the tension in your muscles and allow them to become relaxed. Let your mind go empty.(Old Zen technique), Some people find it helpful to visualize a calm, beautiful place such as a garden or meadow.
Stay like t his for about 20 mins., then take some deep breathhs and open your eyes, but stay sitting or laying down for a few momnets before you get up.(Relaxation class I'm taking)