Four Steps to Progressive Muscle Relaxation

Find a calm and quiet place where you will not be interrupted for the next five to ten minutes. Wear comfy clothes. You are able to rehearse this exercise while sitting on a chair. You are able to rehearse it lying down, but there are chances that you'll fall asleep.

You loosen up your body by relaxing different muscles of the body. The muscles are first tensed, kept in that position, and then relaxed.

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This method is practiced as follows:

  1. You begin at your feet and bit by bit advance towards your head, tensing and relaxing all the muscles on your way up.
  2. While breathing in, tense the group of muscles you're working on. Hold the tension for eight seconds. Feel this tension. After eight seconds, breathe out and relax that muscle group. Feel a calming sensation enveloping those muscles.
  3. Start with the right foot. Then relax the right leg. Now, move on to the left foot, left leg, right hand, right forearm, left hand and left forearm, tensing and relaxing the muscle groups. Now repeat the tense and relax method with abdomen, chest, then neck and shoulders. Now, relax your facial muscles; and in the end your head.
  4. Take a couple of deep breaths. Feel the relaxation that's crossed your whole body. Count up to.
  5. Slowly stand up.

With some practice, the PMR will give you a rich sensation of relaxation. Then you can practice it any time you experience stress overwhelming you, and get quick relaxation.

Self Hypnosis: The Road to Stress Mastery:

What is Self Hypnosis? 

Self-hypnosis is a method through which you're able to communicate with your subconscious. Acquiring the help of your subconscious minimizes the chance of self-sabotaging conduct and ideas. You're able to bring about the desired changes in your thinking with self-hypnosis. This method is extremely efficient in reducing tension levels and bringing on relaxation.

Self-hypnosis is a three-step process:

  1. You bring yourself to a calm frame of mind.

  2. You set aside your critical and judgmental mind for the time being. In that state, your conscious mind is able to communicate with the subconscious mind.

  3. You give yourself suggestions to bring about favorable changes. Since critical judgment is set aside for the time being, this method is extremely powerful in bringing on favorable changes in self. When you know that what you're suggesting is beneficial for your well-being, the same is accepted by the mind without reservations.

Benefits of Self Hypnosis

  • Self-hypnosis is extremely efficient in the following areas.
  • Depression and anxiety.
  • Dependencies and unwanted habits.
  • Interrupted sleep.
  • Low self-esteem.

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