Tuesday, June 1, 2010

Relaxation based on Laura Mitchell Technique

Relaxation based on Laura Mitchell Technique

Make sure you are lying comfortably on your back with nothing tight around your waist or neck; your head well supported, you hands at your side; palms downwards.

Ensure you will not be distracted.

This time is for you to put aside and concentrate on your relaxation exercise.

Ready……………………..

Be aware of your body resting and being fully supported by the floor.

Be aware of your breathing, comfortably and easily, your abdomen rising and falling as you breathe.

Your Shoulders:

SLIDE your hands along the floor down towards your knees, pulling your shoulders down. Stop pushing and let go. ………….Repeat

THINK about the movement.

FEEL the new position of the shoulder joints, feel them loose and down.

Your Elbows:

MOVE your elbows a little away from your sides. Stop ………….Repeat

THINK about the movement.

FEEL the length on your fingers, the looseness of your hand.

Your Legs:

TURN your hips outwards, rolling the kneecaps away from each other, out to the sides. Stop pressing and let go. ………….Repeat

THINK about the movement.

FEEL the looseness of your hips, the softness of your buttocks and stomach.

Your Knees:

MOVE your knees until they feel comfortable and then stop.

THINK about the movement.

FEEL your knees lying comfortable supported by the floor.

Your Feet and Ankles:

PUSH your feet away from your hips, gently curling the toes under. Stop ………….Repeat

THINK about the movement.

FEEL your feet resting at the ends of your legs.

Now that you have produced relaxation in the muscles of your arms and legs, just enjoy the sensation of your limbs resting. Check your breathing is gentle, maybe sighing from time to time as you breathe out.

Your Body:

PUSH your body down into the floor along the length of the spine. Stop and let go ………….Repeat

THINK about the movement.

FEEL the floor holding the weight of your body. You have transferred all your body weight to the floor.

Your Head:

PRESS your head straight down into the floor, pulling in the chin. Stop and let go ………….Repeat

THINK about the movement.

FEEL the tightness flowing out.

Your Face:

CLOSE the lips and teeth. Keeping the lips gently touching, inside the mouth part the teeth, pulling the jaw down. When your teeth are comfortably separated and you feel your heavy jaw hanging loosely inside your mouth, Stop ………….Repeat

THINK about the movement.

FEEL the looseness of your lips and jaw.

Your Forehead:

RAISE the eyebrows up to the hairline. Let your brows rest and find their own level………….Repeat

THINK about the movement.

FEEL the smoothness of your forehead.

Your Eyes:

You may have already closed your eyes. If they are open, gently hold them closed, not held tightly shut, just gently closed.

THINK about each part of your body now without any movement.

Gradually become aware of your breathing, notice how slow and gentle it is.

Be aware of your body, notice if any of areas of tightness or discomfort have changed.

Become aware of your surroundings again.

Slowly open your eyes. Give a good stretch to your arms and legs and get up when you are ready.

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