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De-Stress with this Relaxation TechniqueTo suggest a correction please Login

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written by José Rogelio Ledezma Escudero

Stressing and Letting Go Systematic Relaxation Technique
*10s
1.- Lie on your back on the ground in the dead body position and let your breath flow naturally… 2s
2.- Focus your mind on your right hand. Close your hand making a fist and keeping the tension, being aware of any sensation… 5s
3.- Then let go of your right hand, let go all of your fingers, keep letting them go and paying attention to the feelings while relaxing… 8s
4.- Lift your right forearm to the ceiling in angle less than ninety degrees, keeping your arm’s upper part lying on the ground. Now bend your right hand downwards keeping a closed palm and feeling the stress on your inner right forearm and holding it tight… 5s
5.- Then release your arm and place it back on the ground, let your right arm’s muscles straighten under your skin… 9s
6.- Bend your right hand towards the ceiling, trying to touch your forearm while keeping the remainder of your arm lying on the ground, and feeling all the stress. Hold it.. 5s
7.-Let go of your hand, put it back on the ground relaxing every muscle from your right forearm… 9s
8.- Lift your right forearm off the ground, keeping your arm’s upper part lying down. Stress your whole arm while keeping it lifted, and feel the tension and keep it in your right triceps… 5s
9.- Release your right arm. Let it lie down back on the ground… 10s
10.- Lift your right forearm off the ground again, keeping your arm’s upper part lying down. Now touch your right shoulder with your hand, stretching your right forearm and feeling this stress… 5s
11.- Let go of your arm, placing it back on the ground. Feel the relaxation of it.
12.- Now Focus on your left hand. Bend your finger to make a fist and squeeze it, feeling the pressure… 5s
13.- Release it. Loosen up your fingers, leeting them return to his natural open position. Feel these sensations… 9s
14.- Bend your left hand towards the ground, keeping your entire arm lying down on the ground. Notice all the stretching muscles in your forearm, and hold them like that… 5s
15.- Then Let it go. Keep leeting it go… 10s
16.- Open your left hand, separating your fingers slightly. Bend and stretch them towards the ground and keep your arm straight on the ground. Feel the stretching of every muscle and hold them.
17.- Release them. Be aware of the relaxation feelings.
18.- Lift your left forearm off the ground, keeping your arm’s upper part lying down. Stress your whole arm while keeping it lifted, and feel the tightness and keep it in your right triceps… 5s
19.- Then Let it go and keep letting it go. Perceive how your muscles get loosened… 10s
20.- Lift your left forearm off the ground again, keeping your arm’s upper part lying down. Now touch your left shoulder with your hand, stretching your forearm and being aware of this strain… 5s
21.- Release it. Put your arm back on the ground to its original position. Keep releasing it… 10s
22.- Fix your attention on your right foot. Pull your toes forward, bending and squeezing them as strong as you can. Notice the tension… 10s
23.- Now Let them go. Loosen and let them get back to their normal position, observe how the muscles under your skin get straightened… 10s
24.- Stretch your right foot’s tip away from your body. Be aware of the stress along your right leg and keep it… 4s
25.- Let go of your foot. Notice the feeling of leeting go… 9s
26.- Pull your right foot towards your torso while lying down and Perceive the strain and keep it… 4s
27.- Loosen it up and keep loosening it. Feel these sensations… 9s
28.- Straighten your right leg from your knee and notice the tension within your cuadriceps muscles, and hold it… 4s
29.- Then let go of your leg…. 10s
30.- Lying on your back, bend your right knee and draw it up towards your abdomen and place it above it. Hold it there and be aware of the pressure… 5s
31.- Loosen up your leg and lay it back on the ground on its original position. Keep loosening your leg’s muscles and sense the relaxig feelings… 9s
32.- Now Pull the toes of your left foot forward, bending and squeezing them as strong as you can. Notice this strain… 4s
33.- Then let go of your toes, feel how your muscles are feeling at ease… 10s
34.- Stretch the tip of your left foot away from your body. Observe the stress along your left leg and hold it… 4s
35.- Release the stress and keep releasing it… 9s
36.- Pull your left foot towards your torso while lying down and Perceive the strain and keep it… 4s
37.-Then let go of your foot. Notice your muscles relaxing… 9s
38.- Straighten your left leg and feel the tension in your left quadricep muscle… 4s
39.- Now release it. Keep releasing it and be aware of the feelings caused by the reduction of strain in your leg… 9s
40.- Pull your left leg to your abdomen and keep it there, and squeeze it holding the stress… 4s
41.- Then let go your leg of that tightness. Lay your leg back into its original position. Keep letting go… 9s

42.- Focus on the muscles of your face. Pull your eyebrows along your forehead and make a tight frown. Perceive the strain on your forehead and hold it… 4s
43.- Now loosen your forehead up… 9s
44.- Do it again… 5s
45.- Let go of your forehead completely and feel how this feeling floods your forehead…9s
46.- Close your eyes and move them towards your mouth as if looking down, holding and feeling the pressure on your eyes and around them … 4s

47.- Loosen them up… 9s
48.- Do it again… 4s
49.- Let go of your eyes. Keep letting them go, and being aware of all the sensations while relaxing the muscles surrounding your eyes… 7s
50.- Then close your mouth, tightening your jaws against each other as strong as you can. Notice this pressure and hold it… 4s
51.- Release it and release all of your muscles… 9s
52.- Do it again… 5s
53.- Now release your jaws. Observe the sensations related to the loosening of your jaws and keep releasing them… 9s
54.- Pull both of your lips towards your nose. Hold this position… 4s
55.- Let go of your lips… 9s
56.- Do it again… 5s
57.- Now loosen up the muscles surrounding your lips… 9s

58.- Open your mouth as widely as you can, and hold the tension… 4s
59.- then close you mouth and loosen it up… 9s
60.- Do it again… 4s
61.- Close your mouth again and let go of the lower muscles of your face and jaws. Be aware of the feelings while reducing the strain in these facial muscles… 7s
62.- Lift your head off the ground a few centimetres, stretching the muscles of your nape… 3s… Little by little turn your head to your right, pulling your muscles… 3s… Then turn your head to your left, tightening your muscles… 3s… Turn your head back into its original face-parallel-to-your-chest position and lay it back on the ground. Loosen all of the muscles of your neck up, feeling how they go back to its original unstretched position in a relaxed way… 15s
63.- Do it again… 37s
64.- Pull both of your shoulders forward… then loosen them up… Now Pull both of them towards your ear… then loosen them up… Pull both of your shoulders backwards… and loosen them up. Let go of your shoulders… 10s
65.- Do it again… 7s
66.- Now let go of your shoulders completely… 13s
67.- Tighten the muscles of your abdomen. Hold and be aware of this tension… 4s
68.- Then Let your abdomen go, noticing the sensation of loosening those muscles… 8s
69.- Stress the lower zone of your back, squeezing it against the ground. Hold the tension… 4s
70.- Then loosen up your back… 8s
71.- Squeeze your buttocks and hold the strain… 4s
72.- Now let them go…. 7s
73.- breath in and out several times naturally… 10s
74.- Step by step focus on every muscle you have loosened up and keep letting them go a little bit more. Release any remainder of tension, loose up the muscles of your feet, your calves, your thighs, your hips, the lower part of your back, your chest, your shoulders, your forearms, the upper part of your arms, your hands, your neck, your lips, your jaws, and your forehead. Be aware of the state of relaxation of all your body and enjoy this physical and mental state of relaxation… 5min
75.- At the end of a few minutes of enjoying this peacefulness, move the fingers of both your hands and feet and tilt your torso towards one of your sides, stretching out your body with energy, bending both your legs and arms backwards. When you feel yourself wholly relaxed, go back to sitting down and keep this relaxation state.

Thanks José Rogelio for submitting this article. It’s important to de-stress in a fast-paced world. One of my favourite techniques is Yoga Nidra. I’ve placed a collection of different Yoga Nidra videos in different languages on Yozzi. A-U-M. Although the article is in Greek, you can scroll down to find a video in a language of your choice.

 

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Suggestion 84(-)
Original text Stressing
Suggested correction De-Stressing
Explanation The exercise is to de-stress, rather than to get stressed.
Error type Nonsensical
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