Some useful tips on relaxation!

Before we begin

Always make sure you seek medical advice from your doctor if you are feeling unwell,
Do not attempt any thing that hurts! Or makes you feel uncomfortable.
Here are just some general tips & advice about how to help your self
through a busy & sometimes stressful day.
Promise yourself that each day you will do something special for you,
take 20 minutes each and everyday for you.
You need to be there for everyone else so make sure you keep your batteries charged!

Let us begin..

Getting Loose
If your not comfortable start again! take your time and find the right position and the right place to allow you to fully relax.
Begin each session as follows
Loosen your clothing and remove your shoes
Lie down with a pillow under your head (on a bed or on the floor)
Lie flat on your back,(its ok to relax into a comfy chair.if you cant lie flat) feet about 12 to 18 inches apart and your arms at your sides
Go as limp as you can from head to foot
Let your shoulder blades go slightly flat
Waggle your feet
Settle in with your legs
Shake your arms gently, rolling the backs of your hands against the floor
Roll your head back and forth

Now visualise..

This is not as difficult as you think!
Switch off! Allow your mind to wonder to a time when we felt happy and safe, this could be in childhood or last week.. It does not matter. If unfortunately you can’t think of anything just rely on your imagination. You will find yourself drifting into thoughts of happy times and a positive emotional state.
If a worry creeps through just let go and push it out the way with an imaginary broom! Nothing should be allowed to spoil ‘your time’.
I usually imagine myself on a Beach I can feel the sand in my toes as I wiggle them!
I hear the waves’ lapping against the shore it’s wonderful. Don’t alter your breathing just let your thoughts naturally relax you, this in itself with slow everything down.

Now tense those limbs!

Right then start with the toes.
Just gently tense those toes count to 3 and relax then continue up your body see below
Tense till count of 3 and relax for 3 in between each one
scrunch Toes count to 3
Do ballerina feet count to 3
Tense Calf muscles count to 3
Tense knees count to 3
Tense thighs count to 3
Tense buttocks count to 3
Tense tummy count to 4 (do not attempt this if pregnant/just given birth/or had operation.
Tense chest count to 3
Hold arms out in front of you and open and close fingers (in tense way) count to 3
Twist hands in circular motion count to 3
Lift arms and pull towards you as if you were a body builder showing of those muscles. Count to 3
Relax arms and push shoulders up and tense and count to 3.
Rotate head gentle 3 times
Then last but not least squish that face up, (this one makes me smile!)
pull your funniest face and count to 3.
Don’t forget to count to 3 in between each one.
If anything does not feel comfortable ‘stop doing it’ and seek medical advise.
Just relax now for 5 or 10 minutes.
Always get up from your position slowly, to avoid head rush!
When all this is finished don’t rush things..Have a soft drink and just enjoy your day