Focused Relaxation

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MTL: The Professional Development Programme
Focused Relaxation
FOCUSED RELAXATION
The best way to respond to stress

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Focused Relaxation
Attribution: All images are from sources where a Creative Commons license exists for commercial use. All icons are on subscription
from thenounproject. All clipart is from free sources. The MTL Professional Development Programme is copyright of Manage Train
Learn.
Focused
Relaxation
Introduction: Unlike simple relaxation, focused relaxation switches on an alert state of
mental awareness. It lets our bodies consciously simulate the parasympathetic branch of
the autonomic nervous system. By bringing together the mental, emotional, physical and
spiritual sides of who we are, focused relaxation is the number one stress management
technique. In this topic, we’ll look at 7 of its key features.

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Focused Relaxation
1. SWITCH
OFF
Focused relaxation is different from simple
relaxation. Simple relaxation is a loosening of
muscles, thoughts and emotions that enables us
to switch off. Focused relaxation is relaxation
with a purpose. Instead of merely switching off,
we switch our attention to our relaxed state. We
are aware of ourselves, aware of what we are
doing and aware that we are without effort or
pressure.
The on-off alarm
Flickr attribution: /jemstone/2810817729/

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Focused Relaxation
2.
RELAXATION
AND
BREATHING
During a single day we take between 16,000 and
23,000 breaths. Each breath uses up about 250
mls of oxygen and disposes of about 200 mls of
carbon dioxide. For us to feel well, it is important
that these two substances are balanced. When
we are stressed, we breathe faster and shallower
and disturb our natural balance. Deep rhythmical
breathing restores the balance. It pulls the air
down into the lower lungs in a way that is
controlled, paced and centred.
Breathe deeply and rhythmically
Flickr attribution: /sierragoddess/8746021327/

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Focused Relaxation
The Four Kinds of Brain Waves
The brain emits four different types of waves each of which can be measured and recorded on brain-scanning
equipment. In states of focused relaxation, the brain manufactures mood-altering chemicals known as
neurotransmitters and increases the production of serotonin which is associated with feelings of calm and
happiness.
3. THETA WAVES
Theta waves are those
emitted when we are in
a withdrawn, dream-like
state, no longer aware
of the physical. The
brain operates between
4 and 7 cycles per
second.
2. DELTA WAVES
Delta waves are those
emitted when we dream
and sleep. This is the
level of the unconscious
and are the slowest
waves at 0.5 to 4 cycles
per second. Babies often
sleep in delta. In this
state, you can pick them
up without them waking
up.
4. ALPHA WAVES
Alpha waves are those
emitted when we are in
deep physical relaxation
and emotional
tranquillity. We often
slip into this state when
daydreaming. The brain
resonates at between 7
and 14 cycles per
second.
1. BETA WAVES
Beta waves are those
emitted during ordinary
conscious day-to-day
activity. These are the
fastest waves at 14 to 21
cycles per second.

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Focused Relaxation
In theAlpha State,You CanAccessYour Sub-Conscious
The Alpha brain rhythm level
resonates at between 7 and 14
cycles per second. This is where
you access the amazing power of
your sub-conscious mind.
Alpha is heart knowledge. In Beta
you think; in Alpha you know. Its
realm is all your sub-conscious
programming which you can
easily revise and update while in
the Alpha state.
Most people slip into the Alpha
state involuntarily perhaps while
daydreaming, doing the garden,
or in the shower.
15 minutes in Alpha equals 2
hours sleep. Both brain
hemispheres are in balance. It’s a
state of telepathy where you can
enhance your body’s natural
healing to the power of 10.
Unlocking the gate to your heart and mind
Flickr attribution: /spiritual_marketplace/4562341921/

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Focused Relaxation
3. MUSCLE
TENSION
When we are stressed, our muscles tense in
readiness for flight or fight. The nerve ends of
the muscles release heat which breaks down the
glycogen in our blood and produces lactic acid. A
build-up of lactic acid in any of our muscles
produces stiffness, pain and fatigue. Focused
relaxation helps the blood to circulate again and
so un-tenses the muscles.
Don’t hold on so tightly
Flickr attribution: /istolethetv/7452180634/

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Focused Relaxation
4. NATURAL
RELAXATION
If you have a pet cat or dog, watch how it relaxes.
It flops itself down in a slow even bundle; it
spreads its weight evenly; it feels like a dead
weight; it stretches itself languidly; it has no
restraints or inhibitions. You can do something
similar by sitting with a straight back and
imagining that your head is suspended by a
thread from the sky. Un-tense each of your body
muscles one by one from head to toe. Sense your
body and remove all tension.
Flop and spread yourself
Flickr attribution: /gpadams/7662671492/

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Focused Relaxation
Learning to Relax
If you are the type of person who has always
been busy doing rather than being, the first steps
in relaxation may seem a bit alien. But with
practice, you will discover a whole new type of
inner strength and power.
Choose to practise relaxation rather than feel you
must
practise regularly, perhaps for 20 minutes twice a
day.
Allow relaxation to happen, don't force it.
Avoid doing it when you are agitated,
exhausted, hungry or full. The best time is
straight after exercise which is a natural time
for letting go.
Start with tapes or an instructor; in time be
your own guide.
If you have times when your mind wanders,
don't worry; slow down even more, be patient,
stay focused .
Carry the focused energy of relaxation into
whatever activity you're carrying out next.

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Focused Relaxation
5. THREE
RELAXATION
TECHNIQUES
There are 3 powerful relaxation techniques. The
first is meditation. Meditation works by emptying
the conscious mind of distracting thoughts. The
second is visualisation. Visualisation is a
technique which replaces our current thoughts
with pictures that refresh and relax. The third is
autogenic training, a form of relaxation which is
self-administered. In a trained person, autogenic
training can slow down heart rates, even out
breathing, make muscles feel heavier, foreheads
cooler, and limbs warmer.
A still body, a peaceful mind, a connected soul
Flickr attribution: /h-k-d/2982647864/

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Focused Relaxation
Autogenic Training Can
Change Your Body
Autogenic training is a form of relaxation which is
self-administered. It is a type of self-hypnosis in
which vital bodily functions are systematically
changed by self-suggestion. In a trained person,
an autogenic training session can slow down
heart rates, even out breathing, make muscles
feel heavier, foreheads cooler, limbs warmer.
Autogenic training originated in Germany. Its
founder, Johannes Schultz, used it to reduce the
autonomic arousal response, coining the word
"autogenic" because his patients applied the
technique to themselves and were in control all
the time.
A simple application of the principles of
autogenic training is to imagine the palm and
fingers of your dominant hand becoming warmer.
You can also achieve this by placing the hand
close to your warm cheek.

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Focused Relaxation
6. LETTING GO
The body of a stressed individual is taut, the
thoughts are tense, the emotions wrought. This
tight knot of a person needs to unwind, unravel,
loosen itself. It needs to let go. Identify where
your knots are. Carry out a body audit and
imagine the tightness dissolving. Release the
excessive burdens of your working day. Audit the
tightening thoughts and feelings which hem you
in. Let go of those that tie you to the past or a
fearful future. Letting go is like being re-born. It
allows you to cast off one slough and start again.
Letting go of all hopes and memories
Flickr attribution: /syahmir/16004768503/

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Focused Relaxation
7. GOING WITH
THE FLOW
Going with the flow is an alternative to resisting
threats or running away from them. Instead, we
yield to them. By accepting them, we gain their
energy. We lose our own will and desire to
control, but gain new power. Next time you have
a headache, try not to resist or fight it, but to go
with it without resistance, riding the pulses as if
on a wave. Difficult though this may be when you
are in pain, it is a way to relax yourself to
overcome it.
Resist nothing
Flickr attribution: /mypubliclands/20403645429/

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Focused Relaxation
This has been a Slide Topic from Manage Train Learn
AFinal
Word
Focused Relaxation is the stress management technique par excellence. It is not lazy relaxation
where your faculties are drowsy or asleep but a way to put yourself into the optimum state of
mind. In focused relaxation, you refresh the body, mind, and spirit. You can do it at a regular time
or any time. It is always there. It will serve you well.

Focused Relaxation

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