Good day, dear readers! In fact, this article is a logical continuation of the article - First of all, you need to understand that if a person has relieved tension and emotional tightness, this does not mean that he has relaxed properly and truly calmed down emotionally. We will talk about achieving a state of inner Peace in a separate article, but now we will take a closer look at methods of calming the consciousness (quenching emotions, etc.) and proper relaxation.

Relaxation– this is a special comfortable state of the human body (his muscles) and his consciousness (emotional calm), which provides a maximum gain of energy, restoration of the structures of consciousness (psyche), as well as improvement of the physical body.

Example: Correct Meditation– this is maximum relaxation of the muscles of the body and its organs, and calming the mind. It is in meditation that a person gains maximum energy, reveals abilities, qualities, feelings, talents, and much more. etc. Also, a person who has mastered the skills of relaxation, initial meditation and gaining energy may well sleep several hours less, because a half-hour gain of energy in meditation can replace several hours of healthy sleep.

Learning to truly relax is a solution to two problems: A) Relieving muscle tension and emotional tightness B) Calming the mind and achieving deep relaxation.

If a person has learned to relax and purposefully calm down, this almost 100% removes their consequences, destructive emotions, excessive fatigue and excessive energy consumption from his life. Gives a boost of energy, mental clarity, increased strength, performance, speed of body recovery and triggers self-healing mechanisms.

When a person stops burning his energy with excessive tension, learns to relax and gain energy - all the best, the good that is in the Soul of a person, in his potential, begins to reveal itself.

Answer the following questions for yourself: would you like in 30 min. purposeful relaxation to be able to recover and relax in 5-6 hours good night? would you like 20 min. completely relieve emotional stress and stressful state? and in 10-15 minutes. remove overwork and fatigue?

If the answer is “Yes,” then let’s master relaxation techniques!

How to learn to properly relax and calm yourself?

Learning to relax means mastering control commands: logical, volitional and figurative commands.

1. We master the ability to relieve muscle tension and emotional pressures – .

2. We master commands to relax the body and calm the mind.

Step 1. We relax the body and muscles in parts. Body position is either lying down or sitting on a chair: straight back, the top of your head stretched up, your chin slightly inward, your hands on your knees (it should be comfortable to relax, but your back should not be crooked). The eyes are closed, we move our attention around the body, we feel the part of the body we are working with.

We pronounce the commands to ourselves (but can also be done out loud), while paying attention to the desired muscle or part of the body.

• We shift our attention to the right leg, feel it, the command “right leg is relaxed,” we repeat the command and perform it 3-5 times. Next, we move our attention along the leg from bottom to top: “foot – relaxed”, “calves – relaxed”, “hips – relaxed” – 2 circles.
• We shift our attention to the left leg, feel it, the command “left leg is relaxed,” we repeat the command and perform it 3-5 times. Next, we move our attention along the leg from bottom to top: “foot – relaxed”, “calves – relaxed”, “hips – relaxed” – 2 circles.
• Felt the right hand, command “ right hand– relaxed” – repeat the command 3-5 times. We relax mentally – the fingers of the right hand, hand, forearm, shoulder (2 circles).
• Let’s turn our attention to the left hand.” left hand relaxed” – repeat the command 3-5 times. Relax the fingers of the left hand, hand, forearm, shoulder (2 circles).
• We shift our attention to the torso, commands - “pelvic muscles - relaxed”, “stomach - relaxed”, “chest - relaxed”, “lower back - relaxed”, “back - relaxed” - 3-5 circles.
• Attention – neck, command “neck – relaxed” – 3-5 repetitions of the command.
• Head, commands: “face – relaxed”, “mouth, lips – relaxed”, “cheeks – relaxed”, “nose, wings of the nose – relaxed”, “eyes, eyelids, eyebrows – relaxed”, “forehead – relaxed”, “ the head is relaxed”, “the head is clean, calm, clear” - we go through 2-3 circles.
• General commands: “legs – relaxed”, “arms – relaxed”, “head – relaxed”, “whole body – relaxed”, “muscles – relaxed” – we go through 2-3 circles.

If everything is done correctly, you will practically cease to feel your body, this is a state of warmth, close to weightlessness, as if the body is dissolving in some kind of warm yellow energy. Stay in this special state of relaxation for 5 to 30 minutes. and you will feel a powerful surge of energy, psycho-emotional calm and restoration, as well as improved mood.

Until you remember and learn the commands and the sequence of pronunciation, print out the text of the commands for yourself, do relaxation while sitting and peep the commands with one eye (until you remember).

Step 2. Adding images, working with some chakras and deepening the meditative state.

Body position is the same as in step 1. Either lying down or sitting. If you fall asleep quickly while lying down, it is better to relax while sitting. It is important not to fall asleep until you have gone through the entire cycle of commands so that your will and self-control are fully operational and control relaxation.

Read more about how to properly enter into meditation in the article – in the “Introduction to Meditation” section. And now we will look at a shortened version of meditative relaxation and calming of consciousness, which will not require special esoteric knowledge from you, but will require only initial self-control, following commands and more or less normal work with images.

• Pay attention to the legs, commands: “legs - relaxed”, “leg muscles - heavy”, “heaviness” - repeat the commands 3-5 times.
• We turn our attention to the hands, commands: “arms - relaxed”, “arm muscles - heavy”, “heaviness” - repeat 3-5 times.
• Attention to the torso, commands: “body – relaxed”, “pelvis, back, stomach, chest – relaxed”, “body muscles – heavy”, “heaviness” – 3-5 times.
• We transfer attention to the neck and head, commands: “neck, face, mouth, nose, eyes, forehead - relaxed”, “face - relaxed”, “in the eyes - light”, “a light pleasant smile on the face, like Buddha” , “in the head – purity, calmness, clarity” – we go through 2-3 circles.
• We distribute attention evenly throughout the body, commands: “body - relaxed”, “muscles - heavy”, “heaviness”, “muscles - saggy, limp” - we go through 3-5 circles.
• We imagine how from the area of ​​the coccyx () pink light spreads throughout the body, through the muscles, fill the body with pink light, commands: “muscles - heavy”, “heaviness” - 3-5 times.
• We imagine how from the lumbar region () orange light-fire spreads throughout the body, except for the head, the whole body is filled with heat, the commands “body is warm”, “warmth”, “whole body is warm” - 5-7 circles. We pronounce the commands slowly, in a warm, strong and velvety voice.
• We imagine how from the region solar plexus(at the level of the spine, ) - a bright yellow light fills the stomach, and then spreads throughout the body, including the head and face, commands: “belly - warm”, “warmth”, “whole body - warm” - go through the commands 5-7 times .
• We distribute our attention throughout the body, calm commands: “body - relaxed”, “warmth”, “consciousness - calm”, “peace” - go through 5-7 times.
• We imagine how a stream of white-golden Light with a diameter of 10-15 cm enters the crown of the head from the center of the Universe and wave after wave fills the entire body: head, neck, arms, torso, legs. We direct our attention to the Light from the top of the head to the toes and fingertips – 5-10 times. Let's fill ourselves with light.
• We shift our attention to the center of the chest (near the surface), imagine as if the sun is flaring up and igniting here in the chest fire ball with a diameter of 10-15 cm, the light from it begins to fill the whole body, the command: “Light, Joy, Love - to the lungs, to the whole body” - repeat 10-15 times.
• Further, the light from within begins to go beyond the boundaries of the body in all directions, the outlines and boundaries of the body dissolve and erase, the commands: “I am Light”, “I am growing Energy” - 5-10 times.

We let go of our consciousness, attention, we feel how Light, Energy enters and grows, an inner smile, like Buddha’s, we absorb energy with soul and body, we grow. We remain in this state for at least 5 minutes, preferably 15-20-30 minutes.

After the appropriate practices, I ask you to write your impressions in the comments under the article!

If you have any questions about the techniques, also write to me either in the comments or in!

And if you need to work with me individually, such as with mastering meditative techniques -!

Probably everyone has heard the expression “If you want to live, know how to spin!” This is the motto of those who want to succeed in this world - earn as much as possible more money and glory. However, only a few realize the fact that such “rotation” can cause you to lose all your strength and health. Especially if a person does not know how to relax after work, or does not understand why this should be done.

But timely rest is the key to success. Believe me, any sensible psychologist will confirm this. So let's talk about what to do if you're tired: how to quickly relax? What techniques should I use? What exactly should you avoid?

This crazy world

We should start with a small rhetorical digression. We all know that in modern world you need to be better than others in order to defend your place in the sun. After all, there is fierce competition in almost all areas, which pushes people to constant competition. Note that this is quite normal, since it was precisely the predisposition to competition that allowed man to win the interspecific evolutionary race.

However, this does not mean that constant competition will lead a person to a better future. Any battle requires strength, otherwise it will be lost in advance. Alas, our body and consciousness cannot be in good shape all the time - they need rest to recharge. If we speak in metaphorical terms, a person can be compared to an engine. If you constantly use it at full capacity, it will quickly break down and will no longer be useful.

But, unlike a car, a living organism after a “breakdown” will not be so easy to repair, and sometimes even impossible. Therefore, the first thing people need to do is realize the fact that they all need proper rest. And it doesn’t matter how much they want to get the next promotion or achieve the goal they have set for themselves.

Fatigue: what is it like?

Before you learn to relax, you need to know that there are two absolutely different types fatigue: physical and moral. The first is characteristic of those who work with their hands, and the second - of intellectuals. In addition, for some people these two types of exhaustion coexist, since the specifics of their work lead to this. For example, the profession of a dough mixer includes both large physical exercise, and constant concentration.

But let's return to our topic. The bottom line is that you cannot relieve both fatigue in the same way. After all, what helps with physical exhaustion is not always suitable for raising morale. Therefore, let's first look at those methods that allow the body to relax, and then move on to those that calm the soul.

30 minutes of calm

When we all go home after a hard day, we think about how to relax and put ourselves in order. At such moments, it seems that your body is about to stop moving and simply fall to the ground as a dead weight. We think that now we will be well understood by those who work in factories from morning to night and do hard physical labor. And the only thing you want on days like this is to fall into a warm bed and sleep until the next morning.

Alas, such bliss is available only to a few. After all, as soon as we come home, a whole mountain of everyday responsibilities falls on us.

Therefore, most people, upon returning home, first of all begin to arrange household chores. And this is their mistake. Because of such actions, our body is subjected to a lot of stress, because in fact it is notified that it does not deserve rest. And believe me, he clearly doesn’t like this turn of events.

Therefore, relaxation experts advise not to rush into homework. First, get some rest. For example, 30-40 minutes of simple idleness on the couch will allow the body to replenish some of the lost strength. In addition, our body will understand that the work is far behind us and now we can calm down.

Eat right

Before learning to relax, a person must understand one thing important thing: Any work consumes energy. The more energy we spend, the less energy remains in our “tank”. And more importantly, it is impossible to properly rest if you have an empty reserve. That's why proper diet- this is the key to a good day.

Thus, the ideal option would be to have a small snack immediately after finishing the work day. At the same time, if the shift was very difficult, then it is best to eat in a restaurant or cafe. Firstly, you don’t need to spend your remaining energy preparing dinner, and secondly, the relaxed atmosphere of such establishments helps you quickly forget about problems and troubles.

What we eat is also important. According to nutritionists, evening time Light snacks and fruit are best. This is due to the fact that they are full of carbohydrates, which are ideal fuel for our body. The main thing is not to overdo it with food, otherwise you will have to think more about how to lose extra pounds.

Massage is the best medicine for the body

How to relax your body after hard and exhausting work? Well, the most effective medicine is massage. It is this that allows you to relieve tension from the muscles, thereby leading a person to a state of nirvana. Therefore, if you feel that your body is on edge, ask your significant other to give you a general massage. Believe me, 10-15 minutes of bliss, and the body will again begin to obediently obey your orders.

However, how to relax if a person lives alone? In this case, there are two options: firstly, you can go to a special salon, and secondly, learn self-massage techniques. Naturally, the first method is more effective, but it requires money. The second requires training, but at the same time allows you to master a skill that will stay with you forever.

Something that is available to everyone...

We live in a world where everyone has a hot shower or bath. Unfortunately, only a few people know that warm water relieves physical fatigue well. And this is the best solution for those people who do not know how to relax and calm down without leaving home.

In addition, the effectiveness of this procedure can be increased by adding mineral salts to the water. They will not only relieve fatigue from the muscles, but also give the skin a glow. This way you can relax well and take care of your health.

The danger that lurks behind nervous system overloads

Unfortunately, in our country, many advice from a psychologist remains out of sight ordinary people. But it is these specialists who warn most about how dangerous psychological overload at work can be. For example, did you know that a lack of positive emotions inevitably leads to depression? And it, in turn, is a complex psychological disease that is quite difficult to cure in its later stages?

Therefore, every person should know how to emotionally relax and put their thoughts in order. Fortunately, today there are many techniques and methods that can help with this. So let's talk about how to relax and calm down on those days when it feels like the whole world is ganging up on you.

No thoughts about work

The problem with most people is that they can't stop thinking about work. Even when outside the office or workshop, they are still mentally present in it. A string of images associated with an unfinished report swirls in their heads, hurtful words director or an unsuccessfully completed order. And it is these thoughts that do not allow a person to get ready for rest, which is why the brain gradually begins to “boil.”

Therefore, if you don’t know how to relax after a hard day, the first thing to do is forget about it. Just put it out of your head. Understand that today you will no longer be able to solve these problems, and therefore there is no point once again wind yourself up. Set a rule: all matters should be resolved only in work time, and devote all your free minutes only to yourself and your loved ones.

Add more colors

How to relax if your whole life is a gray canvas? When the only entertainment after work is watching TV or monitoring for hours social networks? If you really want to get rid of emotional fatigue, add bright colors into your life.

However, you should not take this advice as a call to take up extreme sports. No! Pleasure can be obtained even without risk own life. For example, go to the cinema or theater. Believe me, the world is full of interesting things that are worth your attention. This is especially necessary when the day turned out to be worse than ever.

Perhaps someone will say that this requires strength, of which very little remains after work. But the truth is that it would be much better to gather your willpower and go to the park to unwind, rather than feel sorry for yourself and suffer from bad thoughts all evening in your own apartment. Just catch yourself thinking that time is fleeting, and therefore it must be spent with maximum benefit for myself.

You are not alone!

Another little trick is that it’s best to relax with friends or with loved ones. After all, it is communication that helps a person forget about his problems, work and even fatigue. So if you're feeling overwhelmed, call someone and arrange to go on a walk together.

In this case, it does not matter where exactly the meeting will take place: in a bar, park, pizzeria, at a fountain or at home. The main thing is that the people around you bring you happiness. However, remember that on such days it is better to avoid those friends who like to complain about their lives. Otherwise, you won’t be able to relax, since the problems of others will only make the situation worse.

What is meditation?

Previously, only the sages of the East were privy to the secrets of meditative techniques. And although today the veil of secrecy has fallen, people still do not use this amazing technique. The thing is that they simply do not believe in its relaxing power or they do not have the patience to master it. But it is she who is the most the best way relieve both mental and physical stress.

Therefore, if you have a very difficult job, do not be lazy and learn at least the simplest form of meditation. Believe me, it won’t take much time, but the effect will exceed all your hopes and expectations.

What not to do, or How to relax without bad habits?

Finally, let's talk about what not to do. Let's start with the fact that many people don’t know how to relax without alcohol. For some reason, in our country there is a misconception that this particular drink is the best way to relieve mental and physical fatigue. However, any doctor will tell you that this is not so.

After all, in fact, alcohol only overloads the body, not allowing it to recover from the stress of the day. Thus, instead of relaxation, a person gets another test, after which he will feel even worse. Therefore, on such days it is better to protect yourself from alcohol, leaving it until better times.

Switch to fresh juice instead. It will not only replenish your strength, but will lift your spirits due to the vitamins it contains. In addition, excess juice in the body does not lead to an acute headache in the morning, which is also pleasant.

Ultrasound examination is a diagnosis that is aimed at detecting pathological disorders in all organs human body, as well as in its entire systems. It was previously mentioned where to do an ultrasound during pregnancy. Today we will talk about how quickly and effectively you can relax during the working day.

Effective ways to quickly relax in 5 minutes

Green tea.

People have long noticed that green tea relieves well and helps neutralize headaches. Good, expensive green tea supports the functioning of the cardiovascular system, increases the overall tone of the body and performance, and especially increases the productivity of intellectual work.

Chocolate.

A small piece of chocolate will help calm your nerves. Dark chocolate contains L-tryptophan, a substance that is a neurotransmitter responsible for creating a state of relaxation in our nervous system.

Summer holidays at work.

Take a break from work for a while. Open and scroll through your favorite photos from your summer vacation on the beach, set a picturesque picture on your computer desktop screen that will motivate you to earn money for the next wonderful one. Also treat yourself to banana, mango or citrus fruits.

Breath.

Slow and deep breathing will easily help you get rid of it. Calm, consistent inhalations and exhalations normalize arterial pressure, and you will feel more calm.

Alternative holiday.

If you feel anxiety and anxiety that prevent you from thinking adequately and making decisions, do the following exercise. Tighten all the muscles in your body that you can feel, then suddenly release the tension. If you are alone in a room, while releasing tension, exhale loudly with the sound “ha”. After repeating this exercise several times, you will feel relief and return to calm state.

Read also: Conflict with a partner

Close your eyes.

Simply closing your eyelids for a few minutes will provide you with a short but very effective break from doing something.

Massage.

A massage at the workplace can be done even with a simple pencil. Take the pencil in your hands and roll it between your palms. You can also massage your hands and each finger separately. Such acupressure will quickly awaken the body and return it to an active state for work.

Cold water.

Dip your hands under cold water in the toilet sink, wet your earlobes cold water. Cold water will relieve emotional stress. Also, if there is no risk of ruining your makeup, you can wash your face with cold water.

Movement.

Leave yours for a few minutes workplace, leave yours there too mobile phone. Walk along the stairs, corridors, go out into the courtyard, listen to the sounds of the world around you. If you are unable to leave your desk, just get up, look out the window, stretch, and tidy up your desk. Switch to another activity.

Aromatherapy.

Make a fragrant coffee break. So invigorate your body and enjoy the coffee smell. You can also use essential aroma oils. Drop a drop of your favorite scent on your wrist to restore your good mood.

Good afternoon. Having mastered the step how to learn to relax, you will find out the most effective techniques relaxation. This step, like each of the steps in the framework, will be divided into theory and practice.

After you become familiar with the theory, you will be able to undergo practice and for seven days, every day, master various ways relaxation. You complete the practice on your own, simply by reading my course and following the recommendations from it.

If you are finished executing practical recommendations given in the previous steps, I hope you have gained some insight into the development of willpower and awareness. These skills will help you greatly as you complete this step. And if you started studying my self-development plan from this step, then it’s okay, finish it, and then proceed to the previous ones, if you wish.

As a theoretical basis for this step, I will present the main conclusions from all the articles on relaxation that are presented on my blog. So you can think of this step as independent article, which summarizes everything else, and will summarize all the information that will help you learn to relax.

The ability to independently relax is an important skill.

In our busy lives, the ability to relax on your own is a strategically important skill. But, unfortunately, not everyone has this skill and therefore resort to alcohol and all sorts of sedatives and without this they cannot relieve tension. These people are convinced that their tension is caused by the stressful environment around them, and that, under such circumstances, it is impossible to relax without aids. But that's not true. The amount of stress received per day depends not only on the external environment, but also on your sensitivity to stress and your ability to maintain a relaxed internal state amid the external hustle and bustle. Therefore, it is important not only to be able to relax during rest, but also to be calm during the day, letting in as little stress and negativity as possible. And the less tension we get, the easier it will be for us to relax later.

Many people forget about this and, having tried several relaxation techniques, they fail because the tension is too great. Therefore, here we will learn not only relaxation techniques, but also how to maintain a relaxed state throughout the day.

If you get used to relaxing with the help of alcohol, then your body gradually loses its ability to withstand stress. This happens, firstly, due to the fact that alcohol destroys nervous system, and, secondly, because, having become accustomed to doping, to easy and quick remedy relief, you lose the ability to bring yourself to a calm state on your own and, when you don't drink, your anxiety level increases.

It is important to be able to suppress nervousness in yourself and extinguish accumulated tension. Tense and nervous man is like a car moving at high speed, which is very difficult to control: one careless effort directed at the steering wheel, and the car begins to move from side to side, losing its balance. When you are nervous, it is difficult for you to control yourself and everything does not go at all the way you want it to: you lose your thoughts, make unnecessary movements, speak very quickly, and stammer. In general, you “skid” in every possible way when turning.

A relaxed person drives at a reasonable speed, which allows him to deftly maneuver around obstacles without missing a single traffic light or warning. When you are relaxed, everything works out better for you, the way you want. In addition, a relaxed body, like a slow car, uses much less energy than a body that is constantly stressed. And if you are relaxed all day, then the rest of your strength and good mood remains in the evening.

“The slower you go, the further you will go,” it says folk wisdom. The less tense you are and the more relaxed you are, the less you get sick and, accordingly, the longer you live, since many diseases are associated with the state of the nervous system.

How to achieve such relaxation? The following articles will help you with this. You can familiarize yourself with them or read the conclusions from them, which I will give below. The conclusions will concern only theory; we will deal with practice in the next part of this step. If you are eager to learn about the basic relaxation techniques, go straight to practice, it is presented below in the article, especially since I outlined the main theoretical conclusions in this step.

Theory

Elective

If the reason you cannot relax is constant nervous haste, impulsiveness, constantly distracted attention, difficulty sitting in one place for a long time, then I recommend reading this article.

If you are nervous a lot, then I advise you to read this article, as nervousness creates tension.

Conclusions from the theory

• Stress is your internal reaction to what is happening. And how strong this reaction is depends on you.
• Nervousness and inability to relax only interfere with life.
• Stress and fatigue are easier to prevent than to prevent!
• The fact that you can’t relax without alcohol and other drugs is a lie.
• Alcohol is one of the most harmful and dangerous drugs. It has a destructive effect on the body. This is far from the most suitable means of relaxation.

Practice. We master relaxation techniques.

The practice, as usual, will be divided into days and should be done gradually. Every few days we will master one of the relaxation techniques. In addition, there will be daily tips to help you relax as you go through your day. The goal of the practice is to try various relaxation techniques yourself and make sure that our body can relax on its own, you just need to set yourself up correctly. The program is designed to help you gradually learn to relax, its schedule will help you control yourself, following the plan I have established. This is much more effective than doing things haphazardly.

But if you don't want to follow the plan, then you can get a lot from here useful information about ways of relaxation. But still, I recommend conducting an experiment on yourself and studying according to a schedule, this will also help you live an unusual week for you and add variety to your life.

During the practice of this step (7 days), completely eliminate alcohol consumption. If you smoke, then reduce the number of cigarettes you smoke daily by at least 1.5 times, or better yet, by 2 times.

Day 1-3. Mastering diaphragmatic breathing

Let's start with a very effective relaxation technique. This breathing occurs through the rise and fall of the diaphragm, an internal organ that separates top part torso and lower. Unlike chest breathing, when you breathe from the diaphragm, it is your belly that moves down and up, not your chest. This breathing allows you to effectively saturate your tissues with oxygen, it provokes a faster release of toxins and helps you relax.

When you are tense, you breathe through your chest at a fast pace, but to relax you need to take deep and slow rhythmic inhalations and exhalations (perhaps this is the reason why a smoker relaxes, inhaling and exhaling smoke - it’s all about breathing.).

How to learn diaphragmatic breathing? Very simple. Sit or lie down. Back straight, look ahead. Place one hand on your chest, the other on your stomach. Breathe. If you use diaphragmatic breathing, your chest should remain in place and your belly should move up and down. In this case, there is no need to forcefully protrude and compress the stomach through muscular effort: the tension of the abdominal cavity should occur due to air, expanding the lungs, lowering the diaphragm. The abdominal muscles should be relaxed.

Inhale and exhale as deeply as possible, the duration of which should be equal to each other. You can watch a stopwatch or measure these time intervals by heartbeats. It is not necessary to hold your breath between inhalation and exhalation. Do not be distracted by extraneous thoughts: relaxation also occurs due to the fact that you fix all your attention on your breathing.

Diaphragmatic breathing may not work at first, but it comes with practice. Do this exercise for 3 - 5 minutes. 2-3 times a day, but not immediately after meals. After completing the exercise, pay attention to how you feel, you feel calmer, don’t you? You can breathe like this before an important meeting, in a traffic jam, at work (or after it), when you need to get your head and nerves in order and relax.

More difficult option exercises, this is breathing with a compressed glottis. You need to tense your throat in a special way so that the air enters and leaves you through a narrow gap, then when you inhale and exhale, the sound “xxxxxxx” appears. Thus, the difference in pressure between the air outside and the air inside increases, and the oxygen that fills the stomach begins to put more pressure on its walls. This happens more effective massage internal organs and saturation of tissues with oxygen. This type of breathing is used in yoga. You can try it after you have mastered the basic skills of breathing with your diaphragm.

Additional exercises

From this day on, try to take breaks from work every day (3 - 4 times a day for 10 minutes). During your break, walk around and move around if you have a sedentary job (basically, do an activity completely different from your job). If possible, it is better to go outside and breathe. Think about something else. During a break, you cannot look at the monitor. Get used to taking breaks from work, try to do this always, in the future, and not just while doing the practice from this step.

Train yourself to never rush, even if you are late. Make this a rule for yourself. Haste has a very bad effect on your nervous well-being and is very tiring. When you rush, you actually don't achieve results much faster than if you take your time. You may even lose because you lose focus and composure as a result of rushing.

On one of these three days, take a long walk alone. During it, try to clear your mind of thoughts about the current day, think about something abstract. Look around more, pay attention to what is happening around you and do not become isolated in thoughts about yourself and your experiences. As soon as you catch yourself thinking about today's problems, calmly stop it. Discipline your thinking, it will help you a lot in life.

And I hope you haven't forgotten about meditation? If you haven't read the previous steps, study this step along with it and add meditation to your daily practice.

Day 4. Yoga relaxation techniques

On the fourth day, after reading these materials, try another relaxation technique, while continuing to practice diaphragmatic breathing 2-3 times a day.

In the evening, lie down on the bed (or on a rug, “foam”, on the floor), on your back. Turn your arms palms up, spread them slightly so that the angle between your arm and torso is thirty degrees. Close your eyes; no extraneous sounds should distract you. If you want to relax with music, then it should be very smooth music for relaxation (ambient, calm ethnic music). Begin to slowly stop your attention in turn on each part of the body from the crown to the toes and relax it: crown, eyebrows, mouth, throat, shoulder, left arm: humerus, elbow, forearm, wrist, palm, fingers (you can stop at each separately ) again palm, forearm, elbow, humerus, shoulders, right arm: humerus... And so on we reach the toes. Then we try to relax the whole body.

Observe your thoughts as an outside observer; they should not carry you away. If your attention “floats,” gently bring it back. There is no need to try to stop thoughts and experiences at all costs; your goal is to relax. Just like with meditation. The more you force yourself to relax and not think about anything, the worse you will get at it. Your will should rest, you do not need to direct it to relaxation. In this state you have no will, no desires, no intentions... You just calmly observe.

Spend five to twenty minutes in this position, as long as you need. Come out of it smoothly: while continuing to lie and without opening your eyes, move your toes, then your fingers. Slowly roll onto your side and, helping yourself with your hands, sit down (this is so as not to make sudden muscle efforts). Open your eyes. Assess your condition, compare it with what it was before the practice. Now you feel much more relaxed.

This exercise is also used in yoga to achieve complete relaxation after physical activity. Its principle is that relaxation of the body entails peace of mind.

Now you know how to do this and from now on you use this practice every time you need to relax. You can sometimes replace meditation with it.

Day 5: Go for an easy run

On this day, go for a short run in the evening. What everyone can do. You should be a little tired. Assess your condition after physical activity. You should feel pleasantly tired in your body. At the same time, nervous fatigue should disappear, and your mood and general health should be better than it was before. It’s not just that I advise you to evaluate your condition every time. It is important to establish a connection in your brain between meditation, exercise, relaxation techniques and well-being.

When you want to drink alcohol or smoke, you are drawn not to the bottle and cigarette, as such, but to those states (relaxation, satisfaction, calm, good mood) that you achieve with these things. Having a formed connection in your head between the feeling of pleasure (or lack of displeasure) and certain drugs is one of the factors of addiction. The goal of this step is to make sure that you associate pleasure and relaxation with something useful, and not with drugs that are destructive to the body. And awareness of the effect of relaxation techniques, assessment of one’s condition, help to better consolidate necessary connections in your brain.

This way it will be easier for you to do all this, you will want to do it, as you will have a desire to feel better.

Day 6. Relax with music

In the evening or afternoon, listen to an album or collection of some relaxing music. At the same time, you should not do anything, but only listen. For many people, quietly listening to music is a rather difficult task, since they are used to listening to music “in the background” (while driving in the car, doing work). And in the absence of others external stimuli This process will seem very boring to them, they will want to interrupt it or do something in parallel. You must ignore this urge. We listen for 40 minutes to an hour, before that we don’t get up. Let's relax. But we remember that we should not force ourselves to enter into relaxation and worry about the fact that we cannot do it. Everything happens by itself.

Day 7. Final exercises

On the last day of your internship, take an hour-long walk or run that is within your ability. Take a mental recap of your last week. Ask yourself, what new things have you learned? What have you learned? Are you able to somehow relax on your own? You should not expect significant progress in just a week, but, in any case, you should feel the acquisition of at least some relaxation skills and feel the effects of the techniques described in this step.

Results

The purpose of this step was not simply to list various relaxation techniques. You should have tried to do them yourself in order to make sure that independent relaxation is possible without auxiliary drugs. And the main thing is that this awareness is fixed within the patterns of your thinking. The purpose of this step is to teach through a live example, and not just to provide information about what relaxation techniques are.

I hope you own experience realized that there are a lot of effective, healthy ways of relaxation. And I hope even more that you will continue to implement this new knowledge in your life and not stop when you complete your practice. Good luck to you! Wait for new steps to come out.

Many people get so tired and stressed during the day that they just need to relax, to put their thoughts, emotions and sensations in order, they should find out how to learn to relax and bring your physical and mental state back to normal.

To relax and unwind the soul and body, various techniques and exercises are used: auto-training to calm down; methods of psychotraining, hypnosis and self-hypnosis..., You are offered another way with which you can learn to relax.

Find out how to learn to relax on your own

We use the eye fixation method to learn to relax.

The method consists of concentrating visual attention on some spot or object, the so-called attention point. Your consciousness is focused on the object, and in the meantime you set yourself to relax and enter a state of relaxation.

Find a suitable point and fix your gaze on it. You can use the following suggestions, which you either record on a tape recorder or remember and say to yourself.

By looking intently at the point, I will begin to relax. After a few minutes, it will be easier for me to concentrate, although the dot seems to move slightly and even its color changes a little... but I still continue to look closely at the dot.

I continue to look at the point, even if something happens to it or nothing happens. The closer I look, the more I relax. My eyes are riveted to a point, and they begin to get more and more tired... they blink from time to time... Sometimes tears come... And I continue to watch... I relax more and more.

The point I choose will help me enter a state of trance... a state of relaxation... self-guided... self-sufficient... and very beneficial. I guide him... He will help me and I will gain a lot from this experience of relaxation.

I will be willing to learn and find out new information... to know more about myself... than I know now. I will embrace these new discoveries with all my eagerness. All this is my information... It comes from me.

I even look at this spot of my own free will. I look and relax and seem to feel my eyes glazing over... everything is floating... but my eyes are still fixed on one point.

Sometimes I feel my feet and legs... and how my shoulders sag... while I continue to stare.

Starting the count, I exhale... let the unnecessary air come out. I will breathe in new... fresh air... And I know that my body... has an internal filtering device, and it will provide me with the best breath... naturally.

As long as my eyes are fixed on the point... I will relax more and more... my eyelids will gradually become heavier. If the eyes are already closed... because they are constantly focused on the point and constantly feel it... this is good. It’s just that I will relax even more... and more completely with each count number.

If the eyes are still open... my gaze will remain the same intense and focused until the eyes close on their own... or until I count to zero.

Let my behavior be the most natural... the most relaxed, so that I can enter a state of trance. When I start counting down, I will feel how with each number I go down one step lower... And the closer I get to the bottom of the stairs... the stronger feeling calmness and relaxation.

I may feel like I'm going down an escalator... or an elevator. Sometimes I imagine myself going down the steps. I feel like there's a beach waiting for me below... or a green lawn... or when I go down, I'm going to feel like I'm floating... so blissful... relaxing.

I will be as good and calm as I wish. Now I’m starting to count down... Each step will lead me further down. I will feel the weight of my body and the heaviness of my eyelids. My whole body will gradually fill with heaviness... everything, everything... from top to bottom.

I’m starting at 30... I’m becoming calmer and more comfortable.

29... an odd number... let everything not even numbers will help my body relax completely.

28...an even number...may all even numbers help my thoughts to wander freely to awaken the possibilities of the subconscious...to awaken the strong personality hidden within me...so that the mental, spiritual, emotional and physical changes I have planned will be realized.

27... I continue to relax, one more step down.

26... I feel good, pleased. The eyelids become heavy... the head bows slightly.

25... I’m relaxing more and more, I’m getting better. I'm learning more and more about myself.
24... the feeling of heaviness becomes more and more intense, the legs become heavy and relax... the arms become heavy... the lower jaw relaxes.

23... nice changes.

22... breathing becomes deeper, slower, more natural. I'm getting closer to the desired state.

21... what peace... what a pleasant state... covers me more and more.

20... a third of the descent has been completed, it seems to me that I have descended even lower. I know this is true, and I will go even lower.

19...more and more heaviness envelops...

18...how my arms and legs relaxed...

17...I feel even better and more pleasant...

16... sounds come from outside, let them help you achieve even greater relaxation... and feel even more complete peace.

15...halfway down the descent...one eye is already closing. Both eyes are closing... closed. Let what happens happen.

14... continue to relax...

13...more and more fully...

12...the legs seem to grow into the floor, or, conversely, they have an extraordinary lightness and tingling sensation.

11... 10... two thirds of the descent completed.

9... even closer to the base... closer to an even more pleasant and relaxed state.

8... the lower jaw is hanging... the face is relaxed... the arms and legs are getting heavy. Sensation is lost in the arms, as well as in the legs.

7... I relax... I feel a change in sensations in my arms and legs... Let these sensations diverge further...

6... to where I need... to even more pleasant tranquility... to where the most effective changes, which I achieve.

5... I am ready to change in this state of increasing peace... even deeper relaxation.

4... the heaviness is increasing.

3...almost there, even more relaxed.

2... eyes remain closed... I remain receptive to suggestions... I am extremely relaxed... completely open to suggestions... I feel very, very good.

1... 1... 1... 1... 1... I will repeat this number as many times as necessary. I will feel when the time comes.

0... 0... 0... 0... 0... 0... 0... the path is over... complete relaxation... A place has been reached that I call relaxation... a natural relaxed state.

I can return to this state of complete relaxation... as soon as I want... I’ll just count in reverse order from thirty to zero. I’ll take a few deep, full breaths and exhales and count backwards from thirty to zero.

I can wake up alert and refreshed by counting from zero to five. When I get to five, my eyes will open... I will feel completely alert and fresh. 0... 1... 2... 3... 4... 5... I woke up, full of vigor and good mood.

Practice this method of relaxation and relaxation daily, after a busy day or before bed.

I wish everyone psychological well-being and enjoy your relaxation!

psychologist-psychanalyst Oleg Vyacheslavovich Matveev
Consultation with a psychologist for stress and depression

Order individual