The document provides tips for relaxation including practicing deep breathing exercises for at least 5 minutes daily in a quiet environment. It recommends tensing and relaxing different muscle groups while focusing on the sensations. Regular practice is important to help control anxieties and make relaxation a habit. Being mindful during the exercises can help regain focus and control in life.

1. Tips To Relaxation
Letting yourself relax & let go
By Sha LeWilante
Copyright 2011

2. For more information on Relaxation go to:
www.ninepeachestherapies.com
For Relaxation CD's go to my
Amazon store
or my
iTunes store.
Other helpful links:
www.patient.co.uk
www.helpguide.org

3. Learning to relax will help you to control your anxieties, cravings and
fears and the tension associated with them. Relaxation is generally easier
if you follow these instructions:
1. The best time to practice relaxation is 3. If you are physically or mentally very
during the daytime, when you are not tired on retiring to bed, then you may fall
exceptionally tired. Some even prefer to to sleep before your breathing practice
listen first thing in the morning before works sufficiently. On such days it may be
getting up. Experiment to see which is preferable to practice earlier in the
best for you. Just ensure that you are not evening.
so tired that you will fall to sleep.
4. Avoid practising immediately after a
2. Practice in a quiet environment. It is meal.
important that there is no danger of being
disturbed, otherwise a tension might be 5. Set time aside to practice regularly to
created in the subconscious mind, which improve your results. Optimum frequency
could act as a barrier to the successful of practice varies with the individual, but
induction of relaxation and self-hypnosis. normally every day is
recommended. Maximum twice a day.
After you've mastered relaxation you'll be
able to relax in any environment.

4. Stick with it & persevere
6. After the first week it is fine practice on 10. The biggest obstacle to practicing
alternative days. relaxation regularly can be the
subconscious itself. It may try to stop you
7. Lie down with your body in a straight practicing or relaxing - or even attending
line, feet uncrossed and eyes closed, or sessions! The reason for this opposition
sitting upright with your hands in your lap from the subconscious is that it does not
or on the arms of the chair. like change which it sees as a danger or
threat to its survival. Do not be deceived
8. Enter your relaxation passively; don’ by this. It is not a reasoning mind.
t think “I must relax”. Just let it happen. However, your act of improvement or
‘survival’ (your relaxation practice, yoga
9. There is only one way in which practice, etc.), will demonstrate to the
relaxation won’t be effective and that is if subconscious mind that the act is not a
you cease to practice it. Otherwise it is threat and it then withdraws its
bound to succeed. It is only a matter of opposition.
time, and that time will vary with the
individual, and therefore cannot be
estimated in advance.

5. SHORT RELAXATION
(DEEP BREATHING)
●Can be used anywhere
●Good for emergencies, i.e. at work
● No one has to know you are relaxing
Practice often and for at least 5 minutes each time, then work up to 10.
HERE'S HOW:
Stand or sit comfortably,
-close your eyes
-relax your arms, shoulders and the rest of your
body
-inhale through your nose filling your lungs into your belly for a count of 5.
Hold for a few seconds; breathe out for a count of 5.
Repeat for at least 5 minutes

6. EXTENDED RELAXATION
(TENSE AND RELAX)
●Good for de-stressing after a difficult task
●Calming down nerves
●Dispelling anger
●Gathering your composure
HERE'S HOW:
Sit or lie in a comfortable position.
-close your eyes
-practice deep breathing (abdominal breathing)
Begin to tense the muscles in your body, holding them for 3 seconds then relaxing
them. Start at one end of your body and work towards the other end.
You can interrupt this process and return to carry out more deep breathing at any time.
Concentrate on the feeling you experience as you relax each muscle in turn.

7. Relaxing both your mind and your body helps
you to regain a sense of who you are, where
you are and what you are doing.
Being mindful can help you to focus and gain
control of your life.
Be kind and forgiving of yourself if you don't
practice your relaxation excercises. Pick up
the following day as you normally would do
so.
Practicing everyday and often will help your
mind and body to make it a habit, so that you
gain maximum benefits from it's wonderful
affects.
©Sha LeWilante, 2011
www.ninepeachestherapies.com