Basic relaxation technique
A very simple way to become more relaxed and happy with yourself:
1. breath in deeply, from your lower area (not chest, around the stomach area) for 3 seconds.
2. hold it in for 3 seconds (dont let the air out).
3. then slowly let it out for 3 seconds
When you hold the air in, also squeeze your fists together tightly. so that is a bit painful, or tight anyway. holding them about 10 inches above your knees if you are sitting down. When you breath out, release your fists, let them drop down loosely onto your knees or lap, or by your side if you are standing.
Then as the air goes out say to yourself 'Relax, deep down, relax'. Maybe shake your shoulder and back loose too, relax the muscles. After you do this basic exercise for a while then you will begin to feel noticeably relaxed on the out breath. Keep repeating it, at least 3 times a day - but better if you can do it for about 15 minutes each day.
Then as you become relaxed you can start to say some 'positive suggestions' type stuff (on the out breath, number 3) that will become associated with the relaxed feeling. Short simple things such as 'I am happy with myself'...'I feel good'...'I am worth something'. Things to increase your confidence and mental calm also.
I have done this for years now, and it's helped me a lot.
A very simple way to become more relaxed and happy with yourself:
1. breath in deeply, from your lower area (not chest, around the stomach area) for 3 seconds.
2. hold it in for 3 seconds (dont let the air out).
3. then slowly let it out for 3 seconds
When you hold the air in, also squeeze your fists together tightly. so that is a bit painful, or tight anyway. holding them about 10 inches above your knees if you are sitting down. When you breath out, release your fists, let them drop down loosely onto your knees or lap, or by your side if you are standing.
Then as the air goes out say to yourself 'Relax, deep down, relax'. Maybe shake your shoulder and back loose too, relax the muscles. After you do this basic exercise for a while then you will begin to feel noticeably relaxed on the out breath. Keep repeating it, at least 3 times a day - but better if you can do it for about 15 minutes each day.
Then as you become relaxed you can start to say some 'positive suggestions' type stuff (on the out breath, number 3) that will become associated with the relaxed feeling. Short simple things such as 'I am happy with myself'...'I feel good'...'I am worth something'. Things to increase your confidence and mental calm also.
I have done this for years now, and it's helped me a lot.