From the author: Article taken from my website: “In a modern, dynamic world, where sometimes there is not enough time even to sleep, it is important to maintain emotional calm, since it is this that gives us self-confidence, health and beauty. I suggest you use relaxation techniques in order to harmonize your inner world and just relax.” 1) Lie down (at least sit down) comfortably in a quiet, dimly lit room; clothes should not restrict your movements. 2) Closing your eyes, breathe slowly and deeply. Inhale and hold your breath for about ten seconds. Exhale slowly, watch for relaxation and mentally say to yourself: “Inhale and exhale, like the ebb and flow of the tide.” Repeat this procedure five to six times. Then rest for about twenty seconds.3) By force of will, contract individual muscles or groups of muscles. Hold the contraction for up to ten seconds, then relax the muscles. So, go over your entire body. At the same time, carefully monitor what happens to him. Repeat this procedure three times, relax, let go of everything, don’t think about anything. 4) Try to imagine as specifically as possible the feeling of relaxation that permeates you from bottom to top: from your toes through your calves, thighs, torso to your head. Repeat to yourself: “I calm down, I feel pleasant, nothing bothers me.” 5) Imagine that a feeling of relaxation penetrates all parts of your body. You feel the tension leaving you. You feel that your shoulders, neck, and facial muscles are relaxed (your mouth may be slightly open). Lie calmly, like a “rag doll.” Enjoy the sensation for about thirty seconds. 6) Count to ten, mentally telling yourself that with each subsequent number your muscles become more and more relaxed. Now your only concern is how to enjoy the state of relaxation. 7) “Awakening” comes. Count to twenty. Tell yourself: “When I count to twenty, my eyes will open and I will feel refreshed. Unpleasant tension in the limbs will disappear.” This exercise is recommended to be performed two to three times a week. At first it takes about a quarter of an hour, but with sufficient mastery of it, relaxation is achieved faster. Article taken from my website: http://psihologijaonlajn.com