Each of us has a daily stress, and not once. Ideally, after each tension, relaxation should follow, but, unfortunately, our life is far from perfection. That is why all sorts of relaxation courses and trainings are so popular: people who are tired over the week learn to find harmony with them and their body and comprehend the basics that they managed to forget this insane world - relaxation.

We are all tired. The same route from home to work and back, rest in front of a TV with eating chips - all this does not contribute to relaxation and harmonization of the processes in the body. The state of constant stress leads to the fact that we have grown the number of body diseases, neuroses, depression, and even schizophrenia. At the same time, rest and relaxation are capable of significantly extending life and improve its quality. What are the methods and techniques?

Physical methods of relaxation

Body Relaxation is the most famous and ancient way to calm down. And this is not by chance, because of many centuries ago, the capital truth about the connection of the soul and body was known. We get used to the existence in the mode "strained and confused lumps of nerves" - clamps are formed. What should be done in order to get rid of them?

Yoga is a great way to expel tension from your body. Have you seen Indian wise men? At least in the picture? They make the impression of very relaxed people, and all this thanks to yoga and meditation. We will tell about the latter a little further, but still read how with the help of unacceptr yoga exercises - they are still called Asana - to achieve harmony. After their execution, you will feel the ease and healing effect on the whole body.

The most effective posture is a dead posture, or Shavasan. In order to enter it, lie on the back, stretching his hands along the body and connecting the legs together. Relax the whole body so that the socks and heels are separated, and the hands fell ribs of palms down. This is the starting position. Start with the fact that you feel your right brush: how it lies on the solid floor and puts on it. Usually this feeling responds with tingling or pulsation. Then you do the same with the left brush.

Next, spread the severity on all the hands - feel them at the same time. After that, relax the left and right legs. The feet to relax are somewhat harder: it is better to do this not separately (on the fingers - as in the case of a brush), but entirely. First, fill with severity and warm one leg, because the other, then they are together, and then feel your hands and legs.

Next relax the buttocks, stomach, back and chest. You can use solid floor images under them and a hot body appreciating on it from above. As soon as the new relaxed part of the body is added, check it completely. Then sense the neck, chewing muscles and tongue. The latter, by the way, may even fail to fall down. Do not forget to relax the face, because it is the focus of all energy. You will probably come in handy an image of a hot liquid muscles. The forehead is better to feel cool.

Such is the main technique of relaxing Hatha Yoga. We recommend performing Shavasan in a quiet place, which is different and the absence of bright light sources. In general, this posture takes about ten minutes, it is better to practice it every day and not one time. It is important to keep yourself in consciousness in the process of exercise, although sleep is not prohibited. Going out of Shavasana, it is imparting and slowly moving the limbs.

Yoga is effective if you want to achieve a relaxation of the body by regular practices. However, there are such situations that otherwise you can't call stress. Relaxation during these moments can be achieved only by splashing somewhere from the body accumulated aggression and negative energy. Intensive physical exertion, such as run or even kickboxing contribute to this. It will be great if you do something similar under the guidance of an experienced trainer. Or you can just go to dancing - then relaxation together with a dose of positive emotions are provided with you!

Psychological techniques of relaxation

Not a move one person alone. In addition to the body, there is also a psyche, which you also need to be able to relax. And here, many of the problems begin, because it is one thing to carry out exercise, and quite another - to relieve the soul from the tension. What can you help yourself?

Meditation is the first thing about the person who wants to relax the soul and body. There are two main directions: a recipe with an emphasis on perception and concentrative with an emphasis on concentration. You can use the one that you closer. By the way, the myth is quite common, that meditation needs to be given a lot of time. This is not like this: a modern working person, ever busy various deeds, is enough ten-fifteen minutes to feel the relaxation of the body and learn to live "here and now" and not "there and then."

There are a wide variety of meditation forms. For example, there is such a traditional technique for Buddhism, which is called "Meditation of Memo". Initially, a person is invited to focus on some fine sensation, for example, a flow of air passing through the nostrils on the breath and exhale. Gradually, objects for meditation change - in general, they can be any, for example, the flame candles, the sound of breathing or heartbeat. The vertex of mastery is considered the ability to focus on the absence of thoughts: almost completely disappears the feeling of its own "I", the result of which is the condition of full rest. You can also concentrate on mantra - sound or word, which mentally or loudly repeated meditating. Whatever option you choose, it can be useful and efficient for you - the main thing is that your meditation sessions are regular.

However, it is not necessary to allocate for meditation for some time and place. You can practice relaxation in ordinary life: for this you need a careful attitude to what you do and what happens to you. The key point here is awareness, that is, concentration and complete openness to the perception of what you contact here and now. For example, now you look into the laptop screen, you see black letters on a white background, a light bulb is shining above you, from somewhere from the street comes the hum of cars, and in your abdomen you have a quiet rice.

This does not mean a ban on thoughts about the future or past, but they should be associated with the present. If you think about the exam, concentrate on what sensations do you have this thought: fear, anxiety, interest or something else. It is the impossibility of living "here and now" it is a sense of constant anxiety and tensions: at work you think about household matters, at home - about workers, and you do not have time to relax. Thus, genuine life is replaced by something similar to survival and existence.

A more psychologized version of the meditation is visualization - focusing on any image, as a rule, pleasant. Please take a convenient position: sit down or lie so that you can be conveniently spent in this posture at least five minutes. Turn on beautiful relaxing music and begin to visualize.

Imagine a golden ball that is filled with warm and beautiful light. Every time it appears, your voltage and anxiety disappear. Harmony and warmth are spilled throughout the body. This ball rises from the bottom up, starting with the legs and ending with the torso. Then he descends to the fingers along the whole hand, after which rises to the neck and enters the head. If you feel the aggravation of anxiety or voltage, just send the Golden Ball there - and they will pass.

Your body will be completely relaxed. Stay for some time in this state. When you need to get out of it, just breathe three times and absorb energy and fresh life, which were inside your body with a ball. Regular repetition of this exercise can work wonders, because contacting with something pleasant, we gain positive energy and resources, so necessary for full relaxation.

Relaxation and relaxation are not reduced to the simple performance of physical and psychological exercises. In order to reduce the degree of tension in your life, it is necessary to make changes to its image. Usually discontent and fatigue occur when the natural needs of a person are not satisfied for a long time: the resources of the body are not restored, and the load is increasing. What to do with it? How to restore the natural balance and inner harmony?

  1. Healthy sleep

    "So many times told the world ...". Unfortunately, many people still ignore the fact that for a strong nervous system, a full-fledged sleep is required. Without it, it is impossible to restore the resources of the body and, accordingly, exemption from voltage and fatigue. Therefore, there may be one advice here - Purge! It should be noted that the daily need for each person is individual. If your girlfriend takes five hours, and you nine, there is nothing terrible in it - it is better to consider your features and stop ignoring them, trying to be like everyone else.

  2. Massage

    Oh-oh, I came up with someone incredibly genius! Massage is therapeutic and relaxing, and we are talking about the last. There are many variations on this topic, but the result is usually one: after the session, you feel how the wings grow behind your back, and the feeling of fatigue and tension is replaced by harmony and pleasure in all members of your body. You should enter this procedure in your schedule at least once a week, and better two!

  3. Walks in the open air

    The rhythm of our lives is that we stopped paying attention to the beauty of the surrounding world, which is written above. One of the relaxation methods is to allocate the time to quietly walk and look at the trees, sky, houses and people around themselves. The proximity to nature is generally heel, because it is able to pull out of you the entire accumulated negative. It does not matter what weather outside - Learn to paint the time to be alone with me and the world.

  4. Shopping

    This method is worthy of mentioning in any little self-respecting female journal. It so happened that our nature is prone to collecting, and the choice and purchase of clothes is a way to reset all the accumulated tension. By the way, shopping is also an excellent physical activity that also leads to relaxation. Just do not forget that you need to buy only what you really like and is required, otherwise the result of the shopping will be a sense of guilt and anxiety.

  5. Cultural pleasure

    A person is a spiritual creature, and, unlike animals, he is full of all difficult needs, such as the need for aesthetics or in self-development. Have you noticed how good it becomes soul after a good concert or deep theatrical production? In a rabid pace of life, we forget to take care of your soul, and she meets us fatigue and fatigue.

  6. Tasty food

    Favorite female doping after buying clothes (and maybe before). Sometimes, in order to relax us, it is enough to eat a chocolate tile or a good root steak. Unfortunately, the eating of goodies is often conjugate with their preparation, which, of course, does not contribute to relaxation. Therefore, if you want to relax, it is worth visiting a restaurant - there you can freeze from the nearest and do not burden yourself with homemade troubles.

  7. Loneliness

    It sounds strange, but this is a fact: a person needs to periodically stay alone with himself. Constantly chasing success and achievements, we forget about who we really are. Informational overloads are often excessive for our brain, so if you want to get rid of constant fatigue, it is worth allocating time for meetings with yourself.

These are simple, but effective ways we can offer you to your attention. It is not necessary to try to bring to life every one of them, but listen to them and change at least something is the first step. Over time, you will have more and more strength, and the fatigue will no longer be your constant companion. Well, the most important condition relaxation is love and concern about yourself.

To get an idea of \u200b\u200bphysically oriented psychotherapy, see Articles section in. Classic verbal-oriented approaches lose their relevance, while working with the body is almost limitless in their capabilities. Body psychotherapy is an attempt to overcome the barrier between mental and physical, it emphasizes the unity of the body and mind, it is supposed to identify some special wisdom in the physiological functioning. In bodily psychotherapy, the focus is on deep bodily sensations and research of how needs, needs and feelings are encoded in a body of the body, and its ultimate goal is to develop more realistic approaches to resolving conflicts that are associated with these needs. The specific experience of psychotherapeutic practice shows that the path to the integral presence of a person in the world, very often begins with a holistic presence in his body. Conversely, the distance from his body, the attitude towards him as something alien is one of the main signs of mental illness of the most different etiology and human insecurity. We often ignore the signals of your own body that somewhere came down from the way, changed themselves. If something oppresses you from the inside, and either for a very long time, or very sensitively, then the problem soon makes itself felt by the deterioration of your health.

Why do you need deep muscle relaxation technique?

First of all, this technique is suitable for the treatment and prevention of psychosomatic diseases. Deep muscle relaxation has a direct physical impact, ranging from simple muscular relaxation to the activation of the entire immune system of the body. It helps to achieve emotional and spiritual equilibrium, gives rise to optimism and automatically improves human overeating.

Having learned to relax and influence your body, a person again begins to trust the body's ability to resist the disease. The body again becomes a source of joy and pleasure, in addition, it serves as an important means of feedback - how efficiently the person lives. A person acquires contact with himself, his emotions. And to be true - it means to live in the entire fullness of its being, fully attending the situation, and therefore, in your body.

Many say that after exercises for relaxation, they begin to see everything in a different light and feel the tide of energy. This becomes a kind of energy recharging. If a person succeeds in physically relax, it will break the vicious circle of fear and stress, return the joy of life. Each in the body chronically tense muscle is a frightened muscle; Otherwise, she would not resist with such persistence and tensile stream passing through the body of feelings and vitality. This is also angry, angry muscle, because anger is a natural reaction to forcibly imposed restrictions and for the lack of freedom. And, among other things, there is also sadness because of the loss of even the potential to be in a state of pleasant excitement, when the blood is vigorously circulating, and the body seems to vibrate and penetrate the waves of positive excitation.

All diving technician in the body said that they passed through the periods of their childhood or past experience when they learned to suppress their hatred, anxiety or love through certain actions that influenced the vegetative functions (keeping breathing, the stress of the abdominal muscles). Exercises similar to "immersion in their own body" help return to contact with our bodies and feelings, with abilities, develop the ability to capture the slightest nuances in changing their own well-being and manage the processes of their body.

Why do psychosomatic diseases arise?

Why are there any diseases (in the opinion of some researchers, up to 80% of patients with medical institutions can be attributed to the discharge of psychosomatic patients)? Before the need to treat people bring the inattention to feelings or their misunderstanding. Body psychotherapy implies that the mutual alienation of people is due to the alienation of a person from his own body and emotions.

For all people suffering from psychosomatic diseases, one thing is characteristic: they do not know how to tear their feelings in words and express them out loud. Psychotherapy teaches a person to recognize and express the completeness of their feelings, and not to push them with bodily suffering.

Society.

As you can accuse someone that, living in society, he fully followed his rules - after all, few people can adequately handle their emotions. Like everyone, you did not even suspect the existence of any connection between emotional stress and illness. Therefore, your participation was almost certainly the result of unconscious ideas and adopted in society the norms of behavior.

Sources of pleasure are freedom of movement and lack of tension. The development of the ability to receive pleasure is hampered by the influence of society requiring people to neglect their primary needs, agreeing with social convention and yielding other people's needs.

People are public creatures whose survival depends on the joint and co-controlled actions of the entire group. Restrictions on behavior that contribute to the growth of the welfare of the group and its prosperity are not necessarily harmful or offensive to an individual included in this group. It is quite another thing - restrictions imposed on feelings. Since the feelings form a human body life, then evaluate the feelings as "good" or "bad" means to evaluate this individual, and not its actions and actions.

A family.

If not satisfying the needs of a small child in the fact that it was fed, warmed, held on their hands, entertained, gave him the opportunity to develop, its resentment is transformed into "primary pain", which is subsequently hidden under the armor of physical and mental stress. The neurosis is a manifestation of this primary pain - a person finds such a way out of its inner tension, which allows him not to realize painful experiences. This output necessarily represents any very symptomatic form of self-destructive behavior, the purpose of which is to reduce the incessant internal anxiety. Such forms of behavior are constantly reproduced with endless and vain attempts to get rid of an unrecognized source of inner pain. This pain reflects the awareness of the patient that in childhood he did not receive enough love from his parents. The most unconscious, deeply sitting and therefore psychological injuries are particularly and imperceptibly affecting human life, are children's psychological injuries. Any violation of family relationships does not pass without a trace for anyone, but for the child this factor becomes decisive.

A person since childhood is allowed to show only positive emotions, and on the negative (grief, longing, insult, fear, curb, bitterness, anger, etc.) is imposed prohibition. The fact that a person does not show certain emotions - does not mean that he is not experiencing them. Sooner or later, "control mechanisms" of our emotional state give a failure. The flow of distorted and depressed emotions is either poured at the most inopportune moment, or the manifestation through somatic symptoms. To condemn any feeling - it means to condemn the life itself. Parents often make this way, saying to her child that he (or she) is bad because he has certain feelings. This is especially true for sexual feelings, but not to them alone. Parents often shame their child for experiencing fear; It makes the child deny the presence of fear and act brave. But if someone does not feel fear, it does not mean at all that he is full of courage, but speaks only about the absence of his feeling of fear.

Incorrectly defending against strong negative impressions, we deprive themselves strong positive impressions.

Psychological trauma is a reactive mental education (reaction to significant events for this person), causing long-term emotional experiences and having a long psychological impact. The cause of the injury can be any significant event for humans: deception, betrayal, disappointment, injustice, violence, the death of a loved one, experiencing losses, any crisis, a disease. All these events may not be traumatic if a person integrated them into its worldview.

Muscular shell.

Under the muscular shell is meant chronic muscle tension, which protects against the experience of unpleasant emotions. When muscles are strained, feelings are dulled. In other words, playing the role of armor armor create obstacles for flowing in the body of energy flows. Blocked with negative impressions and therefore not receiving the exit feelings and impulses are modified or suppressed, which leads to bodily stiffness, disorders of energy processes in the body and identity changes.

A person has any stress, any irritation leads to the emission of "action hormones". The stressful situation provokes muscle tension and prepares the body to respond to stress. And not always, this tension is noticeable. In the modern world, the discharge of the emerging internal voltage does not occur. And the so-called muscle clamp remains - insignificant and over time passing. But if the experienced stress is repeated and often repeats, then the voltage is copied, and a resistant clamp of a certain muscle group occurs. Similar foci of chronic muscle stresses are found through the body everywhere, serve as visible signs of blocked pulses and lost feelings.

Muscular shell is formed as a result of the negative impact of stress. But not due to the fact that the person is forced to mobilize all the forces of the body in certain periods of life. And due to the fact that the situation was not permitted properly and there was no possibility (or the ability) to relax. The shell can be superficial or lying deep. Its function - protection against displeasure. However, the body pays for this protection loss of a significant part of its ability to pleasure. The relaxation of the muscular shell relieves significant vital energy. Only after the suppressed emotion finds its expression, a person can completely abandon its chronic tension and clamp.

The release of rigid (deprived flexibility) muscles frees not only vegetative energy, but also brings a memoir about the situation in early childhood, when this clip was used for a certain suppression. Chronic muscle clamps block three main biological excitations: anxiety, anger, sexual excitement. Impacting muscle clamps can be affected on the relevant structures in the psyche, and vice versa.

Natural (present) I rest deep inside our body, buried under the numerous stratin layers, which serve as the ideas of our depressed feelings. To get to this deep me, the patient must travel backwards, to the remote past, during its early childhood. This journey inevitably gives rise to pain, because unpleasant and frightening memories arouses and causes numerous painful feelings on the surface. But as the voltage and facilitating crushing the body, slowly and gradually becomes completely alive.

The joy of life.

A person is not able to force his mind to experience joy. All positive bodily sensations begin with some source state, which can be described as "good." His opposite - when a person feels "bad", and this means that instead of positive arousal, he has a feeling of fear, despair or guilt, there is an opposite, negative excitement. If fear or despair is too large, then they completely suppress all other feelings and, in this case, the body is chainetting, becoming numb or lifeless. When the feelings are completely suppressed, a person loses the ability to feel, which means immersion in depression - a condition that, unfortunate, can have some people to turn into a real lifestyle. On the other hand, when, starting from the initial state of good health, pleasant excitement gradually increases, the person is happily. And when joy overwhelms all the creature, it goes into ecstasy.

If the bodily life is strong and elastic, then feelings, like the weather, are changeable. At some point we can be called, then full of love, and even later - start crying. Sadness can be replaced by pleasure in the same way as the rain can rush after a sunny day. Such mood changes in man, similar to the change of weather, do not violate some kind of fundamental equilibrium of his personality. All these changes occur only on the surface and do not violate those depth ripples that give a person a feeling of completeness and quality of being. Suppression of feelings is a deader process that entails a decrease in the inner pulsation of the body, its vitality, or vitality, its state of positive excitation. For this reason, the suppression of one feeling leads to the suppression of all others. If we suppress our fear, thereby suppress your anger. And the result of the suppression of anger becomes suppressing love.

Chronic muscle tension is the physical side of the feeling of guilt, since it serves as a representation of the negative attitude of the ego to certain feelings and actions. Only a few of those persons who suffer from this kind of chronic voltages are really feeling their guilt; Most do not realize anything at all that they feel guilty, no matter what are their fault. In a certain, specific sense of wine - this is a sense of lack of right to be free, to do what a person wants. In a broader, general sense, this is a feeling of lack of ease in the body, when a person feels bad. If a person in his depth does not feel good, then the thought is hiding behind all this: "I certainly did something bad or erroneous." For example, when a person tells a lie, he feels bad or guilty, because I changed my genuine, my genuine feelings. The feeling of guilt in relation to the lies is completely natural. However, there are such people who, telling the wrongness, do not feel any guilt, but this is because they do not feel anything at all - they suppressed in themselves almost any feeling. On the other hand, it is impossible to feel guilty if a person feels good or if he is full of joy. These two states - feel good / joyful and feel bad / guilty - mutually exclude each other. Without inner freedom, which allows you to feel deeply feeling and expressing your feelings in their entirety, there can be no joy.

From time to time, all hidden feelings, suffering rising to the level of consciousness, but because such an event threatens survival, they are drunk again. We are able to survive if we live on the surface, where we are able to control our feelings and behavior; But it is accompanied by the need to sacrifice deep and genuine feelings. Accommodation on the surface means - in terms of the values \u200b\u200bof the ego, is to maintain a narcissistic lifestyle, which is in its essence turns out to be a pacifier and the result of which is usually depression. When a person begins to lead life in the depths of his nature, it may at first seem like painful and frightening, but in the end, a similar way of life is able to bring the feeling of completeness and joy of life, if only we get the courage to go through their personal blood pressure in hope and with the aim of Reach paradise.

Deep feelings buried in themselves - these are the feelings belonging to the child we were once, the child who was innocent and free, who knew the joy until his spirit was broken by the fact that he was forced to experience it Feelings of guilt and shame due to its natural impulses and gusts. This child continues to still live in our hearts and in our lack, but we lost contact with him, and this means that we have lost contact with the most depth units themselves. To find yourself to find this buried child in itself, we must fall down, in the most deep zones of our nature, in the darkness of the unconscious.

If the ego of man who is accustomed to "seem, and not to be" does not capitulate, then a person is not able to capitulate in the face of love. The miracle of love goes beyond the reach of scientific knowledge. Science is not able to establish a logical connection between the heart as a pump for blood pumping throughout the body and a heart as an organ of love that is a sense. Wise people have long understood this seeming paradox. Approval of Pascal that "the heart has its reasonable resons that are not given to understand the respective mind," continues to remain fair today.

The ban on the expression of your feelings of fear, sadness and anger, the suppression of listed feelings and the associated voltage leads to a noticeable decrease in the motor activity of the body, the result of which the state is reduced or depressed, that is suppressed, the human stability. A pair with this is the illusory conviction of a person in the fact that his or someone else will love to love for the fact that he is good, obedient, succeeding and the like. This mirage is used to maintain inspired mood in man while he fights for winning love. However, since true love cannot be earned and it cannot be achieved with any success on any field, then the Marevo delusions will dispel and the mentioned illusion earlier or later burst like a soap bubble. As a result, on our overcrowded planet, it becomes another depressive person more. Depression will dissipate if a person is able to feel and express experienced feelings. Allowing the patient who is depressed must bore or fall into undisguised anger, we derive it from the state of depression - at least temporarily. Any expression of restrained feelings facilitates or even removes tension.

All patients of the therapist in one degree or another suffer from some illusion. Some feed the illusion that wealth brings happiness that glory brings with him a guarantee of love or that demonstration of humility and subordination protects a person from possible violence. Such illusions are produced in us in the early stages of life as a means to survive in various painful and unpleasant situations of children's life; Later, becoming adults, we are afraid to abandon them. Perhaps the largest of all illusions is faith in the fact that the conscious mind controls the body and that by changing the nature of their thinking, we can change our feelings.

Illusions are a means of protecting the ego from actual reality, and although they can make it easier for some time to make the pain caused by the frightening reality, illusions make us the prisoners of the surreal world. Emotional health is the ability to take reality as it is, and not to run away from her away. Our basic and most reality is our own body. Our I am not at all an image or representation that lives somewhere in the bowels of the brain, but a very real, living and pulsating organism. To know ourselves, we must feel our body. Loss of sensitivity in any part of the body means the loss of some kind of particle itself. Self-awareness, which is the first step in the therapeutic process of discovering himself, means that a person feels his body - the whole body is entirely, from the head to toe. Many people, being in a state of stress, lose the feeling of the body. They leave the body in an attempt to escape and hide from reality, which forms a serious emotional disorder. But not only such people go to our culture from some parts of their body. Each part of our body, if we actually feel it and are in contact with it, makes a certain contribution to our sense of own Ya. And the latter is possible only if the specified body element is characterized by liveliness and mobility, or, in other words, mobility. If each particle of our body is charged with energy and elastically pulsates, we feel animated and joyful. But in order for such a really happened, it is necessary to unconditionally capitulate the body with all its feelings and sensations.

The ability to surrender to the power to his body, to capitulate in front of it means to allow the body to become completely alive and free. This means that all involuntary, reflex processes flowing in the body, like breathing, should be given complete freedom of action and not control them. The body is not at all some kind of car or a machine that a person must run either stop. Our body has its own "mind", and it itself knows what he needs to do. As a result, the only thing that we actually refuse, capitulating in front of the body, is an illusion of the strength and power of our mind.

Many people have about real reality quite confused views, since they put a sign of identity between the surrounding reality and the accepted cultural norm, and not by the fact that they are directly felt and perceived by their body. Of course, if there are no feelings or reduced, that is, they are lowered, then a person is looking for the meaning of life outside of his Ya. But those individuals, whose body is full of life and ripples, can directly feel the reality of their being, and we can say that it can be Real sensitive and feeling people. How far a person is full of life and how much he feels, is a measure of his degree of contact with real reality.

Actions for the knowledge of their own I largely are a matter of maintaining contact with your body. Many people have such contact, or they, at best, feel only individual, limited sites and areas of their own bodies. Those fragments of the body with which this person does not contact, contain frightening feelings, which are the doubles of the corresponding frightening images in its mind. The degree to which a person has lost contact with some of the parts of his body, suggests what extent he has lost a specific feeling or feeling that correlates with this part of the body. If the whole body becomes rigid, then such a person will never have feelings associated with tenderness. If you go to dedicated levels, then many people have no sense of love, since their hearts are locked in a rigid chest, which blocks both the awareness of the fact of the heart, and the expression of heart feelings, which belongs to both love.

The goal of therapy is that a person discovers himself, and this will entail the restoration of his soul and the release of His Spirit. Three steps lead to this goal. The first of them is self-awareness, and this means the ability to feel every part of your body and those feelings that may arise in it. Of course, when the individual manages to feel his sadness, pain or fear, this does not give him any joy, but if the specified depressed emotions do not feel, then they will not be able to get rid of them. A man languishes in prison hidden behind this smiling facade, which does not allow the sun's rays into the depths of the human heart.

The second step towards the discovery of himself is self-expression. If the feelings are not expressed, they go into an depressed state and a person loses contact with himself. When children are forbidden to express certain feelings, such as anger, or punish them for expressing them, then such feelings have to hide and ultimately they become part of the impenetrable dungeon in the depths of this person. Mass of people are terrified from their feelings that they consider dangerous, threatening or insane.

The third step towards his own liberation is to achieve composure. This state means that a person knows what exactly he feels at the moment; He is in contact with himself. He also owns the ability to express himself properly, and so that it best answers his top interests. Such an individual fully owns. He managed to get rid of all sorts of unconscious backups, pedals and control levers, which took their beginning in fear of being themselves. He managed to get rid of the feeling of guilt and shame about what he was and what he feels. He managed to free themselves from various muscle stresses in his body, which previously blocked his self-expression and limited his self-awareness. Now the acceptance of Himself and Freedom is now occupied.

Since all those events and experiences of children's years, which later generate problems and the complexity of an adult, are recorded in his body and find a structural reflection there, then attentive "reading" of the body can provide the therapist basic information about the past of this person. This cannot be achieved quickly, this is not easy and this is not devoid of fears and dangers. In some cases, such a journey can take a lifetime, but the award is a feeling that your life is not lived in vain. A person can find the true meaning of life in a deep experience of joy.

Immersion in the body.

The essence of the method of "simple" to the impossibility: get a convenient position and plunge into the feeling of your body. The situation surrounding you during immersion in the body should make the most promoting concentration and peace. Ideally, if you feel in complete safety, when the possibility of what someone will interrupt or respond to you.

Most people feel that they managed to achieve relaxation from the first time, but as relaxation can gradually become more complete and deep, you will see that over time you will be able to plunge into a state more and deeper relaxation. Just concentrate on your body: you do not need to feel warm, ease, severity or something else. Let the body speaks for itself. Do not impose your expectations and wishes.

Listen and feel what is really. Begins a trip to your inner world. Relaxation and concentration complement each other and the more people relaxes, the easier it is to focus. Then the body begins to give feedback.

Gradually pop up and feel the problems that distorted and continue to distort our existence, prevent living. For example, suppressed desires or negative emotions that you block, and they destroy your inner harmony in response. You can hear children's psychological injuries, disappointment; Events in the life of a person who left in his soul non-healing wounds. You can feel any of your internal conflicts and contradictions. The separation from its internal foundation inevitably leads to a conflict between conscious and unconscious, spirit and nature, knowledge and faith. Why can you feel your psychological content? Because spiritual and bodily experiences do not exist separately from each other. The subconscious and unconscious is the part, or the sphere, the body that a person does not feel. In our body there are also large areas and zones that we cannot feel or feel. In people who suffer from emotional problems or conflicts, there are such sections in the body, which, although they are included in the circumstances that, with a normal situation, it is quite realized, they are not fully felt by these individuals for the reason that they were immobilized, or immobilized, existing In their body chronic voltage. Such immobilization blocks the pulses carrying a threat with them, but simultaneously leads to a "death" of this part of the body, the result of which it becomes the loss of the relevant part of its own Depressed by man and push into the subconscious, in the unconscious. Muscle tension naturally entails a change in sensations emanating from these muscles. The tense muscle is not felt as much as the muscle is relaxed. Often it is not felt at all.

We find sources of bodily discomfort or parts of the body, which are hard to feel, try to "revive" them; We listen to the pop-ups in connection with these feelings and remembering events, we work with it - and thus we move on the way to goals. And the goals are completeness of human life, the implementation of itself, the ability to be ourselves, the treatment and prevention of psychosomatic diseases. Happiness and harmony. In fact, not everything is so easy as it may seem. However, if anyone said that the achievement of these goals is a light and fast task, they cheated you.

As a hint: There are golden rules of psychology and psychotherapy, in the objectivity of which representatives of different directions of psychotherapy are convinced, only they talk about them in different terms. By the way, many thinkers who are not related to psychologists say about the same. For example, one of the criteria for a full and mature personality is the ability to be autotentic (be yourself), as well as the ability to live "here and now." And an important thought: a person has the right to experience any feeling, any experience and condition; the main thing is not to take for final The truth is their reasoning and conclusions on the basis of experiences. The criterion of truth will be considered a complete lack of doubts about something in a person who is fully honest with himself. Everything else is hypotheses, assumptions, "temporary truths", more or less approaching the knowledge of the truth. But this is a separate topic.

Relaxation is an active action. Sounds strange, yes? In our body there are familiar "stresses" that cannot be relaxed by a volitional effort.

For example, if a person lives with some characteristic voltage for a long time, the brain translates this state to the category "Norma" and stops fighting with it.

If we do not feel tension, we cannot neutralize it, "relax." Therefore, relaxation of familiar stresses is always a search and active action: or with the help of a specialist (massage therapist, osteopath, etc.), or independently with the help of gymnastics.

Emotional stresses

Emotional experiences realize themselves through the body: for example, manifest in characteristic muscle stresses. What zones implement and accumulate emotional stresses?

Neck and shoulders area: Have you ever noticed that when frightened a person as if pulling his head into the shoulders? This is an instinctive movement, and it occurs when a reduction (voltage) of the muscles of the shoulder belt. If a person lives in a state of chronic anxiety and stress, with a high probability of him with time will begin to hurt the neck, headaches will be repaired.

Breasting diaphragm: This is a large-scale muscle that shares the chest and the abdominal cavity. It can strain due to any emotional tension. When a person goes to responsible negotiations or prepares for a speech, a diaphragm can become "stone". It is felt as a very characteristic spin voltage (in the region of the 12th breast vertebra) and the zone of solar plexus.

Unpleasant experiences can "hold" years, even if the reason for them has long disappeared

With regular stress, the aperture of the diaphragm is reduced, and this leads to different complications. For example, with the correct amplitude movement of the diaphragm, as the piston, helps the rise of blood up from the lower extremities and the pelvis. If this does not occur, the risk of developing varicose veins is increasing, is formed in a small pelvis.

Pelvic bottom: The crotch area is also strained against the background of fear, anxiety, total "preparedness for battle." The stronger it is tense, the worse the microcirculation of blood, which means that the nutrition of vital organs is worse - in particular, the entire sexual system. Due to lack of food, serious health problems may occur - from chronic inflammatory diseases to difficulties with conception.

How to relax emotional stresses?

The alarmer on the soul, the higher the level and the number of familiar bodily voltages. However, the inverse pattern: the usual body stresses develop the emotional reaction characteristic of them.

There is a feeling of anxiety, and there is no objective reason for her? Unpleasant experiences can "hold" years, even if the reason for them has long disappeared. A person gets used to them and considers his depressed emotional state with a new norm, trying to find an explanation for this state.

As a teacher of bodily practices aimed at relaxation, I regularly witness "Miracles": as soon as a person appears the skill of relaxing familiar bodily stresses, it becomes more fun! Despite the same background problems at work, in the family and in other spheres of life.

What exercises help "relax" experiences? I suggest try one of them right now and evaluate the result.

Search for discreteness

First, the test task that will help us understand the principle of the desired movement.

Squeeze your hand in the fist (voltage phase), and now set up (relaxation phase).

And now repeat this movement so that the phase of relaxation is from the moment of compressing the fist until the palm disclosure - it took ... 3 minutes!

Just spend this experiment. Feelings will certainly be unusual. The movement will be uneven, as if jerks. It may even seem that the joints seem to creak. Hand can shudder

This discreteness, involuntary intermittentness of the movement, is the foundation and relaxation of the usual stresses.

This exercise was invented for professional guitarists so that they had the opportunity to return flexibility and mobility to the brushes, protect themselves from arthris. According to a similar scheme, exercises that I teach to relax the usual muscular stresses and restore the normal emotional state is lined up.

Exercise "Dragon, breaking through the clouds"

This exercise is taken from the shape of the qigong shape (gymnastics for the spine). It allows you to relax the usual stresses of the breast-proof diaphragm.

  • Sit on the chair, the back is straight, there is no support on the back of the chair.
  • Give attention to the region of the 12th breast vertebra. How to find it? Touch to the field of solar plexus. The projection of this point on the back and will be the area of \u200b\u200bthe 12th breast vertebra.
  • Start rotation on the 12th breast vertebra: the lower part of the body remains fixed, only the chest (from the 12th vertebral and above) makes turns to the right and left. It is important to exercise with a small amplitude. If you imagine that you are standing in the center of the hourly dial (see 12), the turns will be limited to numbers 11 and 1. Even more important - a small speed! Make one turn at least 10 bills. Such speed allows you to find the very discreteness that was when performing an exercise on a brush.

Do this exercise 1-2 minutes in a row, and you will definitely find a feeling of discreteness: it will be a sure sign that the usual tension of the diaphragm is found and relaxed.

When the diaphragm relaxes, the emotional state becomes much more balanced and calm. I'm sure you will succeed! And it will be a wonderful discovery!

The ability to relax at your own desire is a very important skill that everyone should have. Life in the modern world is very tense and stressful, both mentally and physically. This applies to employees in the field of high technologies and computers, clocks sitting in front of the monitor, which leads to a multi-hour tension of some muscles and joints.

It also concerns other workers, such as those who spend a lot of time, especially with the intensive movement of transport, which greatly presses the psyche. Nowadays, stress is a very common word, as people blame stress in many of their problems. People find it difficult to relax. This article contains five best ways to healthy relaxation.

Relaxation technique 1: Breathe to relax and calm down

Breathing control is the main skill needed to quickly calm down and relax. Consciously controlling your breath, you are distracted by stressful thoughts for a while. Some respiratory techniques give a quick soothing effect.

I suggest the following breathing exercise:

  • If possible, plunge or sit comfortably.
  • Close your eyes and focus on the nostrils, as air penetrates them.
  • Make a slow and deep breath through the nose. Please note that the air penetrating the nose is cold.
  • Hold your breath for a few seconds, holding attention at the same point.
  • Slow and calmly exhale through the nose. Please note that the air leaving the nostrils is already warm.
  • Perform a few minutes until your thoughts are thrown, and you will not feel calm.

In this exercise, several techniques are used to calm you:

  • Closed eyes and a comfortable position is already a little relaxing.
  • With slow breathing with a delay before exhalation, the heart rate is reduced. This is especially useful if you for any reason are excited, and you need to quickly calm down. In stressful situations, you can perform this exercise without a preparatory stage if there is no time or place for this.
  • The concentration on the movement through the nostrils of cold and warm air occupies the brain and distracts you from other, negative, thoughts.

However, it is even easier to establish breathing and cope with stress and negative experiences.
You need to slowly dial into light air, then delay the air, leisurely counting to four. In the same way, you exhale four accounts - and there is no breath into four accounts, not inhaling.

With this breathing practice, you can immediately kill two hares. First, the willy-unilous to force themselves to breathe slowly and avoid the hyperventilation of the lungs. Secondly, distract the excited mind from the problem that caused a rapid reaction, and switch it to the account from one to four.

Relaxation technique 2: Progressive muscular relaxation
(Jackopson)

Progressive muscle relaxation is the simplest technique from which many more complex relaxation techniques arose, a progressive relaxation system is named Harvard Physiologist Edmund Jacobson. It is based on the fact that after a strong tension of the muscle automatically relaxes.

Before proceeding with exercise, you need to take the most convenient position for you in space. It is desirable that the position was sitting, as the relaxation of the neck muscles involves moving his head.

However, to relax on Jacobson, you can and lie on the back to a solid smooth surface, close your eyes and choose an object: to start a small muscle group - for example, caviar, abdominal press, hand brushes. This group must be strongly strained at first (although in order to feel them), after which it is sharply relaxed - and fully experience this relaxation.

The number of muscles involved in relaxation should be gradually increased. Classic progressive relaxation scheme: consistent movement (relaxation voltage) from the cervical muscles to the muscles of the leg tips.

After performing an exercise, do not strain the muscles too much, and do not strain the muscles that are not related to a certain group mentioned at this stage. After the relaxation of the muscle voltage should be more relaxed than to voltage.

Sit into the chair more comfortably or lie. Make some slow breaths and exhale. Then start in the following sequence.

1. Hands. The first exercise is aimed at relaxing hands muscles. This is a simple brush compression in a fist. Exercise must be repeated 5 times. Do not forget that any pain including the exercise obtained as a result of the exercise cannot have anything to do with relaxation. After the task is completed to translate your focus of your attention on the sensation in your hand. From the first time you can not notice anything special. This is normal, because you have not paid attention to what is happening in your body. With the exception of the sort of pain.

* After 4 days, you add the following exercise: Draw your fingers on your hand to such an extent to feel the tension. Yes, it should be that voltage, no pain. In this exercise, if you look at it from above reminds the asterisk.

* Next exercise: strain the brush, the palm of the palm to the body. So that the brush and wrist formed a straight angle. Fingers look up.

* Exercise is similar to the previous one, only in this case, the fingers look down.

2. Biceps and triceps. Next, bend your hand in the elbow joint, straining the muscles of the forearm. Biceps are tense (strain the muscle, but shake the brushes to make sure that they are not compressed in fists); Relaxed (lower your arms on the chair).

* We do exercises on the contrary: trying to straighten your hand as much as possible to feel the tension in triceps.

3. Shoulders. Shake your shoulders and save them as much as possible and still comfortable for you. Take the shoulders back (carefully); Relax. Put forward them forward (impetus); Relax.

4. Neck (side muscles). We work with the muscles of the neck. Shoulders are smooth, relaxed, slowly turn the right to the right as possible; Relax. Rotate left; Relax.

* Neck (rear muscles). Throw the head forward, the burning chin to the chest is kept muscles in tension. Relax.

* Neck (front muscles)Smoothly fold the head back. We repeat the exercise 5 times. Concentrate on the sensations of sensations in your muscles.

If you faithfully approached the development of technology and have done at least 15 minutes a day, at this stage you already approach the high-quality relaxation of your body. This is due to the generalizing function of our brain. Good relaxation of the muscles of the hands for 10 minutes leads to the spread of relaxation throughout the body.

5. Breathing. Inhale as deep as possible - and then a little more; Exhale and breathe normally for 15 seconds. Release all the air from the lungs - and then a little more; Inhale and breathe normally for 15 seconds.

6. Spin. Press the shoulders to the back of the chair and push the body forward so that the back is arched; Relax. Do this exercise with caution or do not do at all.

7. Buttocks. Stretch the buttocks and lift the pelvis over the seat; Relax. Press the buttocks to the chair; Relax.

8. Hips. Pull your legs and lift them by 15 cm from the floor or the steps, but do not strain the abdominal muscles; Relax. Press the feet (heels) to the floor or footboard; Relax.

9. Belly. Tighten the stomach as stronger as possible; Fully relax. Inflate the belly or tense the muscles as if you are preparing to strike; Relax.

10. Icres and feet. Raise your fingers (without lifting legs); Relax. Lift up the foot as high as possible (beware of the cramp - if they arise, or you will feel the approximation, shake the feet); Relax.

11. Foot fingers. Foot relax, press your fingers to the floor; Relax. Raise your fingers as high as possible; Relax.

12. Face. The relaxation of the face muscles is completing the exercise complex.

* Mouth. Mouth is open as wide as possible; Relaxed. The lips are coated together and compressed as hard as possible; Relaxed.

* Language (sudden and rotten). Open your mouth and drop your tongue as far as possible; Relax (let him lies freely at the bottom of the oral cavity). Tighten it back to the lads as deep as possible; Relax.

* Language (sky and bottom). Press the tongue to the nubble; Relax. Press it to the bottom of the oral cavity; Relax.

* Eyes.Open the widest eyes as much as possible and feel the voltage in the frontal muscles, frighten your eyebrows; Relax.

* Close as you can, without breaking your comfort, eyes. This will allow you to reduce the large number of passenger muscles.; Relax. Make sure you completely relaxed the muscles of the eye, forehead and nose after each voltage.

* Last exercise tones the lower part of the face. We present that we want someone very much to kiss - pull lips into the tube.

You must understand that the development of this method will require you primarily regularity. The order of exercises matters, to master them should be in the prescribed manner.

An interval of acquaintance with each subsequent exercise should be at least 4 days. This means that in the first training day you make only one exercise. After 4 days, add one more and so on. This is done in order to train muscle memory, which, as Jacobson relaxation develops, will automatically "include relaxation" automatically, when performing at least one exercise. To obtain such a result, you will need about 3 months, and it should be noted that with regular execution of the complex, tangible results you will receive in a few weeks.

Important: Remember that the state of relaxation cannot occur in the presence of pain. Therefore, you should be careful and not overdo the exercise.

The shortcomings of the Jacobson's progressive relaxation system: it takes a lot of time and is able to work only in a relaxed atmosphere, where there is an opportunity to lie down and practicing relaxation along with deep breathing. A person in the standard working conditions there is little such possibilities, therefore there are more adapted techniques.

Relaxation technique 3: Tempting visualization

Visualization is a powerful tool of consciousness. Studies have shown that the subconsciousness cannot distinguish real events from visualized. Therefore, visualized images have a significant impact on consciousness.

  • Sit more comfortable or lie. Close your eyes and make some slow breaths. Turn off all means of communication so as not to be distracted.
  • Imagine yourself in a quiet and peaceful place for your choice. It can be a deserted beach, a flowering meadow, a forest, a boat or any other place where you feel relaxed.
  • Hold this image and, experiencing the bliss of the moment, imagine all the positive feelings that arise in this place.
  • The more realistic will be the image, the more positive emotions you will receive.
  • When you feel comfortable and calm, slowly exit the imaginary world and return to the real one.

Relaxation technique 4: Stimulation of alpha and theta levels using audio programs

The human brain operates with different states of consciousness and attention. Different levels differ in the frequency of brainwave, as can be seen in the EEG (electroencephalogram) these levels are named by the letters of the Greek alphabet.

The overall agreement on the wave models of brain activity is as follows:

  • Beta - 14 Hz and above. The state of readiness, the active state of the brain. Associate with thinking and wakefulness.
  • Alpha - from 8 to 14 Hz. Relaxed brain condition. Associated with immersion in dreams, general relaxation.
  • Teta - From 4 to 8 Hz. The state of deeper relaxation. Easy sleep. Hypnosis. Meditation.
  • Delta - below 4 Hz. Deep dream. Unconscious state.

The alpha condition is recognized as the most healthy state of the brain, as it is associated with the unattended activity of the brain. This condition is also used as a basis for advanced consciousness control methods, such as meditation, José Silva, and others.

You can stimulate the alpha wave activity of the brain using special audio recordings, the effect of binaural rhythms in order to directly affect the brain and force it to work at the desired frequency. To reduce stress, binaural rhythms are superimposed on top of the sounds of the rain, which themselves have a soothing effect.

There are many available records for relaxation on the Internet, for example, healing Rake Music.

Ways to relax when the voltage at the limit and cannot be switched even on vacation. How to relax without the help of alcohol and medicine. Exercises for relaxation. Tips for psychologists who really help answer the question - "How to learn to relax?"

For a modern person, the ability to relax is a vital skill. After all, constantly staying in nervous tension, surviving stress, he feels exhausted. His nervous and cardiovascular system suffer, immunity falls. No elementary feeling of happiness. To preserve health, always be in high spirits and radiate optimism, you need to know how to relax. The following several tips will help this.

What is relaxing

If a person is tired of physically or morally, he has an insurmountable desire to relax - stop thinking so intensely or release muscles from tension. The protective reaction of the body is included, it protects itself from overload. But the pace of life is such that a person often has to ignore the signals of his own body, and he continues to keep himself in a tone and fight what he calls laziness.
According to psychologists, wisehomo Sapiens. It will not even wait for the moment when the exhaust organism himself will ask for a breather, but uses different ways to relax long before the overwhelming occurs.

For prophylaxis

This is called relaxation - a complex of physiological and psychological technician, a special diet and even drug support. The one who lifters the ability to pause, "reboot", can. The probability of development of physical and mental diseases is much lower.

Relaxation implies the conversion of relaxation of the reflex in a conscious, volitional act.
For most relaxation is a way to recover after a stressful event, be it a difficult working day or strong negative emotion.

Relaxation techniques are also used in:

- psychotherapy;
- medicine;
- rehabilitology;
- pedagogy;
- Other.

Everyone who wants to know how to learn to relax, it is necessary to master the basic ways of removing physiological and emotional stress.

  1. Special breathing techniques.
  2. Technique controlled muscular relaxation.
  3. Meditation.
  4. Diet for soothing.
  5. Relaxing baths, massages, music and contemplation as additional ways to achieve a comfortable internal state.

Products that use which helps to remove the voltage

 Proper nutrition is the key to the successful confrontation of stress and overstrain. The diet must include the following products:

1. Fresh vegetables and fruits as a source of fiber. As you know, it is beneficial on the nervous system.

2. Fish, which contains helping to relax the muscles phosphorus and iodine, which maintains a hormonal background in normal.

3. Bean, nuts, buckwheat and wheat rich in natural antidepressant magnesium.

4. Sub-products, dairy products, green vegetables, rice, rye bread, nuts, and apricots. In these products, vitamins of groups B are present in the maximum amount, which stabilize the activity of the brain and increasingstress tolerance.

5. Bread, potatoes, sweet fruits and honey. They are sources of glucose, the lack of which in the body creates the state of nervousness.

Learning to relax with the help of proper breathing

 When the human body is experiencing stress and is in voltage, breathing and pulse is rapidly. This mechanism is aimed at intensive saturation of oxygen cells, but, unfortunately, is ineffective. For relaxation, much more important to learn to breathe calmly and deeply. For this there are several relaxation breathing exercises.

Exercise number 1.

Inhale the air is needed slowly through the nose. During the breath, you need to consider to myself up to four, and exhale to do through the mouth rhythmically. Thus make 10 breaths.

Exercise number 2.

During the performing respiratory movements, it is necessary to relax the muscles of the shoulder belt and chest. In respiration, the diaphragm will take part in this way, it will become deeper and productive.

Exercise number 3.

It is necessary to take the position lying, put one arm on the stomach. Inhale the air through the nose, you need to push your hand over the top. Exhausted need mouth.

Muscle Relaxing

 The ability to relax muscles contributes to a full-fledged rest and restoration of the body. Best for today help to relax the muscles of technology and.

Muscle relaxation exercises

1. Lying on the back, pull your hands, and straighten your feet. Hands slowly raise at the top, then dilute to the sides. Relax for 15-20 seconds, breathe as deep as much as possible. Repeat exercise 5 times.

2. From the original position lying on the back slowly and alternately tighten the legs bent in her knees, then pull them on the floor and relax. Repeat 5 times.

3. Lying on the stomach, the hands stretch along the body, slowly raise the shoulders and head, slightly reach out, stretch forward, relax. Make 5 repetitions.

4. Standing with the shoulders placed on the width to raise the arms of the hands up, strain, then sharply relax, and give the hands of "fall down". To relax the muscles of the hands enough 5 approaches.

5. The face muscles also need to be able to relax. Remove the voltage from the mouth area helps a wide smile, pulling the lip tube. Next, it is firmly closed and relaxing firmly. Finishing forehead, raise your eyebrows high, linger for 2-3 seconds in this position, and then relax muscles.

Relaxation meditation

 Meditation and relaxation - the concepts are inextricably connected. On the one hand, meditation allows you to balance emotions. On the other hand, meditative practice in yoga is impossible without completely relaxing muscles. Therefore, before you begin to meditate, you need to perform a complex of the physical exercises described above.

The result of stress becomes narrowing of vessels and muscle tension, accompanied by pain. Having mastered the meditation, you can relax physically and cleanse psychologically.

How not to relax

 Unfortunately, some still do not know how to relax without alcohol or other substances affecting the psyche. But the state of intoxication only distracts from problems, but does not solve them. Instead of riding without the overloaded organism, you need to help him relax with the help of proven relaxation techniques.