Everyone knows about the harmful effects of stress on a person's physical condition. But in fact, stressful situations are natural and no one is immune from them. They are not scary, the scary thing is that many people do not know how to relax. This leads to the fact that nervous tension is constantly accumulating, which is fraught with breakdowns and physical destruction of the body. In yoga, there are special exercises that help you relax completely in order to overcome any stress.
Instructions
Step 1
Prepare a room where you can retire, and where no extraneous sounds will reach you. You don't need any special furniture - just a blanket or bedding spread on the floor. It's good if you can put small pads under your knees and under your head. Clothes should not bother you, unbutton them, or better - remove everything that gets in the way. Starting position - lying on your back, legs slightly apart, arms - along the body, palms up.
Step 2
Begin relaxation as you mentally go around every part of your body. Cover your eyes, with an inner gaze, look around your right hand, imagine the palm and each finger separately. In your consciousness, you should have the thought "my right hand is relaxed", repeat the phrase several times, then "rise" higher, think about the wrist, elbow, forearm. Turn to the other hand, gradually relaxing it, go to the legs. You you will feel how all the limbs have become heavy, it will seem to you that they have slightly "spread" over the surface of the floor. Think about the back and neck, feel how they are heavy and pressed tightly against the floor under their own weight.
Step 3
"Inspect" in the same order mentally all your body again, cause a feeling of heaviness in the limbs, torso and head. Imagine that not only are they heavy in themselves, but a column of heavy air presses on them. Think that it is very heavy and you cannot move even if you want to. This heaviness should be felt evenly throughout the body.
Step 4
Following the same sequence, begin to instill a sense of warmth in yourself. Repeat the words of the suggestion, starting with your right hand and ending with your back and neck. You can complete the suggestion process by repeating the formula for several parts of the body: "My hands and feet are warm", "My whole body is warm." Induce a warm sensation in the solar plexus, just above and behind the stomach. This area contains the energy center that governs feelings such as love, pleasure, peace and good humor. By stimulating it, you activate these feelings as well.
Step 5
Tell yourself: "My breathing is even and calm, my heart beats slowly and rhythmically." Feel that the formula works and you feel that way, then tell yourself, "I am calm and relaxed." Lie like this for a while. You can imagine yourself on top of a mountain, in a forest, at the sea. There is no need to sleep, thoughts must be absent, but you must maintain clarity of mind.
Step 6
Get out of the trance state by imagining that you are gradually waking up. Formulate your state with the help of the following mental images: "My body is energized, my arms and legs are filled with cheerfulness, I am returning to reality." Lie for a while with your eyes closed, fixing your condition, then slowly get up.
