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To relax use one or more of the practices set out below.
Stretch up above your head with both arms, breath in deeply and slowly and as you breath out lower your arms sideways until they are level with the shoulders. Breath in as you twist to the right and breath out as you come back to face the front, repeat to the left. Bring your left arm down slowly to your side whilst at the same time raising the right arm over your head stretching the side of your body. Change arms. Relax then move head in all directions. Raise arms above head and breath in then bend forward as you breath out until your fingers are pointing towards your toes. Stand up slowly and relax. Bring your right knee up in front and move your leg in all directions: repeat with left leg.
2. Muscle Relaxation.
Tense the feet and then relax them. Do this several times. Now tense and relax the calf muscles followed by the upper leg muscles. Move on to the buttocks and pelvis making sure you can feel the difference between when they are tense and when relaxed. Continue up the body to the neck checking occasionally that the lower muscles are still relaxed. Tense and relax the hands followed by the forearms and the upper arm muscles. Finally tense and relax the face muscles.
3. The Breath
Start by taking full breaths in a very slow, gentle, wave like motion. After a few breaths, as you breathe in think of the word ‘in’ and as you breathe out think of the word ‘out’. Imagine light coming in from all directions on the in breath and tension in the form of greyness leaving your body on the out breath.
Continue with the full breaths but after a few more breaths change the in breath word to ‘peace’ and the out breath word to ‘release’. Imagine peace entering your body and all your problems and negative thoughts leaving.
After a few more breaths change the in breath to ‘harmony’ and the out breath to ‘beauty’.
Finally, use on the in breath ‘the universe is love’ and on the out breath ‘I am love’.
Stand for the first one and sit with your back straight on a chair or lie on the floor for two and three.