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Some Relaxation Excercises


    The following exercises are presented as examples.

    Many other exercises ran be found in the
literature.

    You are free to select, modify and invent according to your own needs and preferences.

    Stand or be seated in a comfortable position with your back straight. Take several deep breaths,
inhaling and exhaling as fully as you can, then proceed to one or more of the techniques below.

    1. Shake your hands very vigorously, for about a minute, as if you had honey on your fingers and were
trying to shake It off. If you are standing, bounce up and down slightly on the balls of your feet as well,
keeping your legs straight but not locked. Do not stop suddenly, slow down gradually.

    2. Tense and relax each distinct muscle group in your body. Start with the scalp, and proceed to the
forehead, the eyes, the nose jaws tongue, lips, throat and neck. Work down both arms at the same
time; shoulders, upper arms, forearms, wrists, fingers. Work down the trunk and legs, ending with the
toes. Then repeat the entire process. The above sequence may be reversed.

    3.Simply place your full consciousness and attention in each distinct part of your body for a few
moments each, In sequence. Rather than focusing oparallel parts simultaneously as above, focus on
them alternately: left hand, right hand; left wrist, right wrist, etc.

    4. Imagine a cool, silvery fluid spreading from your forehead very, slowly across the entire surface of
your body.

    5.Visualize your body as filled with a glowing orange fluid. Imagine that there are valves for this fluid in
your fingers and toes. Imagine that the valves in your fingers open and allow the glowing orange fluid
to slowly drain from your head, shoulders and arms, leaving a deep blue glow in its place. Then
imagine the valves in your toes open and allow the glowing orange fluid to drain from the rest of your
body, leaving the same deep blue glow.

    6. Imagine a cup located in your lower abdomen. Picture as much detail on the cup as you like.
Imagine that the cup is bottomless, and can never be filled. Picture the muscular tension In your body
as a bright red fluid, and allow this fluid to begin to flow into the cup, leaving a clear green light its
place. Continue until the last drop of red has been drained into the cup, arid nothing is left but green.