Imaginative relaxation, an anti-anxiety exercise to do at home
Here is an exercise to free yourself from physical and psychological tensions. It should be done away from the time you usually go to sleep and as needed or in a quiet moment, every other day, every other day.
The imaginative relaxation it is an effective relaxation technique to combat anxiety (we talk about it here in depth): frees us from physical and psychological tensions. Here’s one for you anti-anxiety exercise to do at home.
The exercise should be done away from the time you usually go to sleep and as needed or in a quiet moment, every other day, every other day. It can also be done while sitting and anywhere. Constant practice will allow you to use it effectively in critical moments.
1) Lying (or sit) comfortably with your head resting on one or two pillows.
2) Close your eyes and breathe normally.
3) When you feel comfortable and settled guide the mind on the parts that are most in contact with the surface you are leaning on, perceiving them from the head, then move on to the shoulders, arms, back, hands, buttocks, the back of the thighs, calves, heels.
4) Reached the heels contract slowly the legsreach maximum contraction, count to three, and let go.
5) Stay a moment without doing anything and try to notice the difference between before and after. He counts to 5 and thinks: I don’t do anything, I don’t have to do anything.
6) Then send your shoulders back slowly towards the support surface, reach the maximum, hold the position for a while and then let go.
7) You remain doing nothingnotice the difference between before and after and stay like that, without doing anything, for longer than the duration of the exercise.
8) With your head push against the pillow and then leaves. Repeat step 7.
9) Same thing with the arm but you raise them 15 centimeters and then let go. Repeat step 7.
10) Focus on your breathing: breathe deeply and slowly, let the air in slowly as long as you can and then let it out naturally. Then breathe normally and freely, taking three deep breaths which must not be one behind the other but spaced apart.
11) After deep breaths, bring your mind back to perceive body parts that rest on the surface: up from the heels, calves, back of the thighs, buttocks, back, hands, arms, shoulders, head. And open your eyes again.