The journey on relaxation exercise was so relaxing that I almost fell asleep. I am not sure that I did not doze off for a minute or two. The voice was so soothing, and I felt very comfortable sitting back in my computer chair. The room was rather cool, and I was actually cold when I started this exercise. My arms and hands felt very warm and heavy. I also focused on my shoulders, and felt the heat radiate into my back and neck. When the voice said to try to lift my arms I could not, so that told me that I was relaxed enough to transfer enough blood from my abdomen to my arms, shoulders, and hands. I used diaphragmic breathing along with this exercise, and felt the rise and fall of my belly as I inhaled and exhaled each breath. I really could not believe that I could not lift my own arms off of the chair.
What a great way to melt the stress away! I feel great. This is the first time I did this exercise with an audio. The same exercise is in the Art of Peace and Relaxation workbook from my previous stress class, and it worked for me then as well. I think this time it was much easier, because I could just sit back and listen instead of having to read and memorize the written exercise. I think I need to go lay down now, because I am so relaxed I believe I can go to sleep very quickly!
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ReplyDeleteI applaud your success with this exercise! This was my first experience with autogenic therapy, and it was tough going at first! Do you think that perhaps you were more receptive because you have completed this exercise previously? I would think that it must have been difficult for you to try a relaxation exercise from a book, however. Now, while I did feel the warmth in my hands, I did not experience radiating heat as you did. But like you, I was amazed at how heavy my arms were. They really did not wish to move; the narrator was correct in saying they would resist! I plan on trying the exercise again, now that I know what I should be feeling, and know more or less what to do. Do you have any tips for blocking out the narrator, somewhat? I found myself focusing on his words a little too much I think, or perhaps I was just trying too hard. Do you suggest I try the exercise from memory?
ReplyDeleteThank you for sharing your experience!
It was hard to stay relaxed when I first started this relaxation exercise, because I had to stop and pause while I read what to do next! Though once I learned it, I could just remain focused on my breathing. Another exercise I learned was called Dolphin Breath Meditation, where we breathe in energy and breathe out dirty air that comes from unwanted thoughts. Its a great way to cleanse the mind, and of course the body.
ReplyDeleteMy best suggestion is to go with the narrator. A guided imagery exercise is like that. Place your focus exclusively on what he is saying so that you can follow his instructions exactly. The idea is to take yourself away from thought, and allow the mind to cleanse itself of unwanted or excess thoughts. So when we allow ourselves to just melt away and listen we accomplish more than we think...
You can memorize this or any exercise and do it without the guidance. I would keep practicing with the narrator until you feel comfortable that you have it down. Good luck! This is a great exercise to learn, and the benefits are multi-fold.
Diane I have to agree it was relaxing and I found the audio so peaceful and I think this is a great relaxation technique to use in order to get truly restful, uninterrupted night’s sleep or just to unwind. I like your term “melt the stress away” and that is the perfect description! What a great visual description of this journey.
ReplyDelete~Linda