RELAXATION USING VISUALISATION
Start both of these techniques by doing some smooth, even breathing – breathe in for four, pause for one, breathe out for four, pause for one count. Carry on for two minutes unless it makes you feel lightheaded, nauseous or unpleasant.
To relax through visualisation, close your eyes and create a relaxing scene with your mind’s eye.
Your vision might be of a relaxing moment at the beach
Create the scene by thinking about what you can see around you, smell, hear, taste, and feel.
Notice the blue water and sky, white sand and caps of waves, and green palm trees. You’d likely hear the waves, the seagulls, and the wind. You’d smell and taste the salt in the air. You’d feel the smoothness and the wetness of the water and the grittiness of the sand. You’d likely experience a sense of peace and serenity.
Or you may feel more relaxed in a lush, green garden – notice what you can see, hear, taste, smell and feel in as much detail as you can
The use of visualisation can help trigger the same relaxation you feel when you are actually there.
STRETCH / RELAX MUSCLE RELAXATION
After starting the relaxation session with some smooth, even breathing as suggested above, you'll either tense or stretch parts of your body in turn, followed by relaxing that part of your body. Some people prefer to tense their muscles, others prefer to stretch them. It may also depend on the body part.
Begin with your feet.
Tighten or stretch the muscles of the toes and feet for 5-8 seconds and then release the tension or stretch.
While releasing the tension, try to focus on the changes you feel when that part of your body is relaxed.
Moving up to your knees, pull your kneecaps up your thighs using your thigh muscles, or gently press your knees down onto the floor, or stretch your legs out to straighten your knees, hold the tension and then slowly release
Continue the tensing or stretching and releasing until you reach the top of your head.