The Best Stress Management Technique: The Secret

5th December, 2009 - Posted by L. John Mason -

To get back in control of your body’s response to stress you must use your mind to focus on the relaxation goal! The very best stress management technique that I use for guided relaxations, with groups or individuals, is called Indirect Suggestions for Deep Relaxation. It is at the core of most the guided relaxations I offer through the audio series for controlling stress related physical complaints. (See the Stress Education Center’s website for info on these products at www.dstress.com.)

If you want to try one of these stress management exercises then follow this technique. You may want someone to slowly read this exercise to you… Do not use this while you drive or when operating dangerous equipment. Follow these relaxation suggestions, word for word… and allow yourself to relax.

Begin by getting yourself into a comfortable position in a place where you will not be unnecessarily disturbed for 15-20 minutes. When you are ready, close your eyes so you can better focus on the relaxing changes. Remember that you can open your eyes whenever you wish. Now do a quick inventory of your body. Check for stress or tension. Relax your shoulders, let them drop to the most comfortable position. Check your jaw, eyes, forehead and let them relax. Relax your chest and stomach region. Allow your ams and legs to remain uncrossed and resting more comfortably.

Now when you are comfortable, begin by taking three deep slow breaths, inhaling fully and then pausing for a moment… Exhale fully and completely, imagining that you can release thoughts and tension with every exhale… After those first three slow breaths then just continue breathing slowly and naturally… in and then out… letting go and slowing down with every exhale. As you begin to let go, start by focusing on the relaxation that is starting in your arms. As you breathe slowly, look very carefully and see if one of your arms feels more relaxed than the other… You might be surprised to find that one arm might feel a little heavier than the other, as if the muscles in this arm were more loose or comfortable… Or perhaps, one arm may feel slightly warmer, as if blood and energy could flow more freely down this arm… as if it were drifting slowly but freely down through wide open blood vessels and you may feel it slowly pulsing all the way down into your hand and your fingers… Or perhaps, both of your arms are equally relaxed and this would be perfect as well, because the only thing that matters is that you breathe very slowly and allow yourself to drift another level deeper into relaxation and comfort.

Now, gently turn your awareness to the relaxation that is beginning down into your legs and feet… As you breathe very slowly, start by focusing on the relaxation that is starting in your legs. As you breathe slowly, look very carefully and see if one of your legs feels more relaxed than the other… You might be surprised to find that one leg might feel a little heavier than the other, as if the muscles in this leg were more loose or comfortable… Or perhaps, one leg may feel slightly warmer, as if blood and energy could flow more freely down this leg… as if it were drifting slowly but freely down through wide open blood vessels and you may feel it slowly pulsing all the way down into your foot and your toes… Or perhaps, both of your legs are equally relaxed and this would be perfect as well, because the only thing that matters is that you breathe very slowly and allow yourself to drift another level deeper into relaxation and comfort.

As you breathe slowly, you also begin to find that you can release tension from the muscles of your back even better. Even the muscles of your neck and shoulder can relax even better, just letting go… You may even feel your head sinkimg back into the pillow or the chair as the muscles of your neck begin to let go even better. As you breathe very slowly, you might even feel the muscles of your head and face beginning to loosen and to relax. You might feel your forehead go calm and smooth… or, you may feel the muscles around your eyes just beginning to let go… even the muscles of your mouth and jaw can begin to relax… As you breathe slowly perhaps you can feel yourself drifting deeper into a dream like state of deep relaxation, remembering that every time you practice this relaxation you will get better at it… you will be able to relax more deeply and you will relax more quickly. In fact, you will find that the relaxation will also carry over longer with you throughout your day and by being better aware of tension, you will be able to let go of it can keep your focus and relaxed attention much better on your activities…

You can focus on a relaxing and healing mental vacation for a few moments to better help you to heal and recharge yourself.

When you are ready to re-join your day you can gradually see yourself returning to this room. Feel the bed or the chair beneath you and let the feelings of deep relaxation return with you to a more fully waking state. If you wish to awaken now then you can begin to do so… allow yourself to take a deep breath and allow the feeling of relaxation to return with you to a more fully waking state… If you wish to awaken now then say to yourself, “I am refreshed and alert!” and deep another deep breath and stretch becoming wide awake. If you need to, you can another deep breath and stretch becoming wide awake, but let the relaxation carry over with you into a fully waking state.

With practice you will be able to relax even better. You may even begin to feel the sensations of heaviness in your arms and your legs. When you can relax enough to feel the pulse of warmth into your hands and feet, consistently, then you will be able to let go of stress and anxiety and have better control over your habitual stress response.

Good luck, good health… And, Enjoy!