Relaxation Therapy

RELAXATION THERAPY

Relaxation is a behavior therapy technique wherein clients are taught to keep their body and mind calm, as a result of which they will be able to handle situations more effectively.

Relaxation programme aims at teaching the client methods to produce the basic relaxation response so that he can eliminate tension from his body and feel a deep sense of relaxation.

The Jacobson procedure

Lie down on your back with palms facing upwards, as comfortably as possible.  Close your eyes gently.  Try to concentrate completely on what you are going to do, so that you can feel the difference between tension and relaxation and thus enjoy the comfort of being relaxed.

Steps:

1.       Tightly clench your right fist.  Fell the tension.  Feel how uncomfortable it is when you are tensed.  Slowly relax your fingers.  Relax them completely and feel the difference.  Feel how comfortable it is when you are relaxed.  Enjoy the feeling of being relaxed.

2.      Repeat the same with the left fist.

3.      Do the same with both fists.

4.      Clench both fists.  Touch your shoulders with your fist without raising your arms from the floor relax.

5.      Press the side of your body with your open palms (Fingers open)

6.      Touch the side of your body with your open palms and push your shoulders downwards.

7.      Touch the sides of your body with your open palms and push your shoulder upwards towards your ears.

8.      Raise your eyebrows with your eyes closed gently

9.      Knit your eyebrows

10.   Press your yields harder

11.    Press the upper part of the mouth with your tongue.

12.   Clench your teeth as hard as possible

13.   Press your upper lip on your lower lip.

14.   Raise your head off the ground and touch your chest with your chin, turn your head to the right, then to the left slowly to the center then slowly relax.

15.   Raise your chin upwards as much as possible.

16.   Bring your shoulders as close as possible, by keeping your arms on the ground.

17.   Press your shoulders to the ground so that your chest expands.

18.   Push your stomach as far inward as possible.

19.   Push your stomach as far outward as possible.

20.  Keep your head, arms, waist, legs and feet on the ground and raise just your back off the ground.

21.   Tighten your thigh muscles.

22.  Bring your feet closer and push them as far inward as possible towards your face without raising your legs.

23.  Bring your feet closer and push them as far outward as possible

24.  Now slowly take a deep breath and hold it for few seconds, then slowly breathe out.

Start breathing slowly.

Now right from your head to toe, each part of your body is relaxed and is as light as feather.  Likewise your mind is also calm and comfortable.  Enjoy the comfort of being relaxed.

Relax…  Relax …

Be in that relaxed state for five minutes, each minute enjoying the state of being relaxed.

Then slowly count 5, 4, 3, 2, 1, and slowly open your eyes.  Slowly turn to your right and lie down and then slowly get up and sit down feeling light and relaxed, both in mind and body.

An addict is just like a traveler who has forgotten to remove the rope of a boat.  One day evening, when he was traveling from the town to his home he was supposed to cross a small river.  In fact there were no bridge has been made but there were one boat which used to transfer the people from one side to the opposite side of the river.  The passenger had got into the boat and he started to swim.

But the boat was not moving forward.  Passenger could not understand the reason why the boat is not moving.  Finally he understood the mistake that he hasn’t removed the rope of the boat which is tied up in the battle.

Addicted peoples also like this only.  They cannot understand that they (their life) have been tied up with some of the bad habits.  So their life also is being stroked   somewhere in the journey.  Never would they achieve the aim of their life unless and until somebody is giving a helping hand to make them aware about their bad habits.