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Good Morning Children! Its your Irish mammy here telling you how to do the Deep Progressive Muscle Relaxation Technique.

IMG_0003Getting started:Assume a comfortable position, sitting on a soft chair or lying down. Either way, make sure your head is supported. It is a good idea to cover yourself with a warm blanket. It will help you to feel safe and secure and also keep you in a state of relaxation if your body temperature drops. This can happen when the pulse rate decreases and blood pressure falls in states of deep relaxation.

Loosen any tight garments; take off shoes, glasses, contact lenses, tight belts, and jewelry.

Decide not to worry about anything — give yourself permission to put aside the concerns of the day. If there is something bothering you, it is preferable to write it down before the relaxation exercise. It can be dealt with at a later time.

The Technique.

Start with breathing. Breathe in deeply and slowly. Imagine that you are breathing in good energy and light, which is soothing and healing to your body, and with every exhalation, you are letting go of tension tiredness and general aches and pains in your body.

When you are ready, allow yourself to concentrate on all the muscles in your body starting at your feet and moving up through your body one step at a time, each time tensing, holding and relaxing.

Bring your concentrate on your feet. Tighten your feet by curling your toes downwards. Hold for ten seconds and then quickly release and relax and on up through your body

Tighten  calf muscles hold and relax

Tighten  thighs, hold and relax

Tighten  buttocks, hold and relax

Tighten  spine, hold and relax

Next, bring your attention around to the front of your body, starting at the pelvis

Tighten  your pelvis  hold and relax

Tighten  lower abdomen hold and relax

Tighten  stomach, hold and relax

Tighten the muscles of your chest by taking in a deep breath. Hold for ten seconds and release slowly. Imagine the tension in your chest flowing away with every the exhalation you make.

Now, move your concentration to your shoulders. First, raise them as far as you can as if you were trying to touch your ears. Hold, tense, release, and relax

Move your concentration towards your arms. Draw your forearms up towards your shoulders. Hold, tense, release, and relax. Extend your arms out straight, locking both elbows. Hold, tense, release, and relax. Then, tighten your  fists, hold and relax

Move your concentration to your neck. Rotate your head to the left and then to the right

Finally, bring your attention to the head area

Tighten your  forehead hold and relax

Shut and tighten your eyes, hold and relax

Draw your lips right back over your teeth as if you are growling Tighten   hold and relax

Stick out your tongue as far as you can try and reach your chin. Tighten, hold and relax

Before finishing the progressive muscle relaxation, allow yourself time to rest as you feel your body sinking deeper and deeper into the bed or chair on which you are resting, becoming more and more relaxed.

Stay in this relaxing state for some time and when feel ready, gradually come back by stretching out like a big Lazy cat.

Then draw your knees up slowly and bend them up towards your stomach, turn on your side, place your palm the ground for support and gently raise your body into the sitting position and slowly stand upright.

Try and practice the deep muscle relaxation once or twice over the next few days.

And start thinking about the possibility of sharing the practice of progressive muscle relaxation with someone else.

Note to self

This Deep Progressive Muscle Relaxation will have you relaxed if not asleep in no time at all

Have a great week you guys.

See you next Monday.D. V

Hugs and Love

Mt 

Relaxation exercises For busy people on the go.

IMG_1715Just breathe gently in and out, through your nostrils. If you can, sit down, uncross your legs , place your feet firmly on the floor with your  back straight and unsupported if possible, place your hands on your knees, with your palms facing down.

For the next few moments, permit your mind to really concentrate on  your  senses, one at a time, starting with your sense of Touch 

  • Become aware of the clothes on your body and the play of air on your face and hands.Feel your hands resting on your knees, what  sensation you are feeling: Is it warm or cold? Without any effort at all, allow your mind to focus on your hands as they rest on your knees.
  • Now turn attention to your sense of Smell. Breathe in deeply inhaling all the aromas around you, what are you smelling right now is it bitter or sweet: stale or sour? Stay there for a few moments.
  • Then, become aware of your tongue in your mouth and your sense of Taste. What taste in us your mouth right now? Stay with it
  • Next your sense of Sight, your eyes may be closed but you can become aware of your Intuitive Eye by focusing on the center of your forehead.
  • Finally the most important sense of all. Your sense of hearing. Allow yourself to focus on all the Sounds around you. Become one with sound as you merge into it. Extend your hearing out to the furthest sound and the stillness beyond all sound, beyond all doing and activity. Stay with it. Listen…. Listen…. Listen… stretching your hearing out to the furthest sound to stillness beyond all doing …beyond all activity and allow your mind rest there.
  • If your mind wanders bring it back to the listening
  • When you are ready, take a big breath:inhale deeply and extend your arms upwards.
  • Hold your breath for a moment and send salutations to the sky, thanking it for the gift of light.
  • Then turn your palms outwards and downwards and exhale deeply, as far as possible- without straining, allow all the air to empty out of your lungs.
  • Hold your breath for a moment and send salutations earth,thanking it for the gift of life.
  • Inhale and imagine roots growing from your feet,  grounding you to the rich brown earth. Stay there for a moment and then exhale
  • Inhale again become aware of your feet as you stand rooted in  Mother Earth.Stay there for a moment and then exhale
  • Imagine a beautiful blue light descending from the heavens above, bathing and energizing you . Inhale this light deep into your body and stay there.
  • You are connected to the heavens above and the earth below.
  • All is well.
  • You are at one with the universe and whether you are aware of it or not, there is a natural order to life and you are part of it.

Note to self

May the week ahead be filled with fun and laughter.

Life is  precious.

For this week lets be in awe of the wonder of it all.

Enjoy.

Hugs and Love,

Mt 

Good Morning guys its your Irish Mammy here with Deep Breathing exercise to invigorate you on this Monday morning in January .

IMG_1319This exercise  will only take a moment of your time and I promise you will feel better after it. If you are already at work read it several times to yourself  and then practice it when you get a chance throughout the day.

And it goes like this…..

  • Sit or lie down in a comfortable position.
  • Allow your body to relax and be still
  • Allow the muscles on your chest, neck and shoulders soften and lengthen
  • Allow yourself to focus on your breathing
  • Gently close your mouth and allow the air to flow in and out through your nose, breathing in one nostril and out the other.
  • Become aware of the rise and fall of your chest as the air flows in and out of your body.
  • Allow the breath to become slower, softer, and deeper.
  • Place both your hands gently on your abdomen and feel it rise as you inhale and fall as you exhale.
  • Say to yourself: ‘I am breathing in goodness and light, and breathing out any pollution that is trapped in my body.
  • Inhale and feel the life giving breath traveling down to the pit of your abdomen
  • Exhale and feel the breath flowing upwards and out of your body releasing it into the air to be cleansed by ‘Mother Nature’
  • Stay connected to the sensations and feelings in your body as you breathe in and out slowly and deliberately
  • Give permission for your body to relax and let go as you
    • Breathe in harmony
    • Breathe out conflict
    • Breathe in energy
    • Breathe out exhaustion
    • Breathe in joy
    • Breathe out sadness
    • Breathe in mercy
    • Breathe out criticism
    • Breathe in compassion
    • Breathe out judgement
    • Breathe in love
    • Breathe out animosity
    • Breathe in health
    • Breathe out disease
    • Focus on breathing in joy and love
    • Allow your breath to assist your healing as you sigh and let go of all that troubles you.
  • Return to normal breathing as you gently focus on the rise and fall of your chest without comment or judgement.
  • Allow your body to be quiet and still
  • Allow your mind to be quiet still and silent
  • Allow yourself to become more and more relaxed as you focus on your breathing, without any effort whatsoever.
  • Allow yourself to become completely still as your body relaxes deeper and deeper and remain that way for as long as you can, even if it is only for a few moments. Even this will be enough.
  • Then, open the palms of your hands and imagine your fingers reaching to the heat and energy of the sun, and returning to you refreshed.
  • Listen to the sounds around you, and allow your ears to extend as far as the farthest whispering of the universe, returning to you refreshed.
  • Stretch and inhale the aromas that are surrounding you. Now, let your senses move out from your immediate experience to all scents of the planet, and return to you refreshed.

Take a deep breath and  smile and stretch and when you are ready resume your normal  activities  revitalized and ready to meet the challenges of the day.

Note to self

Have a great one you guys

Hugs and love

mt

 

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