Relaxation Technique Meditation is sitting. In appearance it is doing nothing. But in this “nothingness” there is intense action: you are cultivating tranquility and awareness. When you are fully aware and serene, even your action changes in nature: it’s relaxed, free and satisfying. Even if for an instant you do “nothing” , you will refind yourself in your centre – you are simply existing. You are meditating. Meditation does not clash with action. It is not a case of “running” away from life. In contrast, it’s about learning to live.    RELAXATION Through relaxation we can obtain enormous benefits. The advantage of a good capacity to achieve relaxation are numerous: improvement in the quality of sleep; a faster recovery after an intense mental or physical strain; progressive reduction in nervousness; a higher resilience to anxiety, emotive shocks, and in a certain way even towards illness. Relaxation renders possible an altered state of conscience in which we become more receptive and enter into contact with the unconsious levels of the mind. In these states it is even possible an extraordinary control over the body. After a breif moment, you can lie and listen to some relaxing music, maintaing your eyes closed. Relax yourself and recharge your energy. Use the following technique. Lie down on a blanket, with your legs slightly apart, arms spread at your sides, finding a comfortable and relaxed position. Close your eyes and commence breathing deeply, inhaling through the nose and exhaling through your mouth, listening carefully to the rhythm of your respiration. Gradually you will feel your inner tensions loosening. Focus for a moment on the act of respiration: feel the air filling your lungs, your chest expanding, the energy flowing to every part of your body all favouring a deep state of relaxation. Your mind is refinding a new condition of peace, and thoughts are passing through your mind, slowly distancing themselves without creating any disturbance, and giving you a sense of emptyness and deep serenity. At this point start visualising a luminous and light blue wave that is swirling around your whole body. Starting from the toes on your right foot visualise that they are being progressively coloured blue one after another. This colour, progressively climbs up and colours the entire foot. All parts of your foot, the skin, muscles, bones and indeed every cell will be coloured blue. This beam of luminous blue light continues to climb up the ankle, calf muscle, knee and thigh. As the colouring progresses you feel more and more invigorated, with new energy throughout your entire body, giving you a sense of physical well-being and peace. Now your right leg is entirely blue. The blue wave continues onto your left leg following the same route as on the right leg, toes to thigh, and as the colour rises the sense of physical well-being and peace increases. After both legs are coloured, the colouration continues up through the genitals, pelvis, belly, abdomen, and back and up to your neck; while this velvety blue wave is diffusing itself throughout your body, a complete physical and psychic calm pervades your entire body. Even your face will slowly be coloured blue: the lips, teeth, tongue, palate, nose, eyes, ears are impregnated by this beam of cristaline blue light. Now your whole body is blue; this beam of blue light has brought with it invigorating forces, that can activate in large part all your inner energies. You are wrapped in a pleasant soft wave, that while dense is also light and velvety: the small atoms of this wave penetrate into the deepest parts of your body and spreads throughout your aura giving you new energies. You are suspended in a sea of blue, you now find yourself in a state of serenity and deep relaxation. While your body continues to be in this state of serenity and deep relaxation; for a few minutes breath deeply, in order to absorb  prana, and to restabilise parts of the body that have been disturbed by a lack or an excess of energy. Now prepare yourself for a good “reawakening”, that will help you to maintain, even over a few days this state of physical well-being and mental calm. Continuing on with the exercise imagine a red wave, that descends through your head, and spreads throughout your body. The forehead, cheeks, nose, and mouth are being coloured red. This time, the band of light descends from top to bottom, through the neck and then first through the left arm and then the right arm. The red wave expands throughout the entire body, gradually difusing through the bust, then onto the left leg and then the right. You are completely immersed in a luminous red wave.  Now you can move your fingers just a little on your right hand, then with small movements, move your fingers on your left hand. You can then begin to move your arms and legs in the same way. Before opening your eyes, touch your face and your body with your hands, and recognise  your features with delicate touches. Stay for a few more minutes in the laying position: it is the first time that you have experienced such a deep and complete contact with your body; enjoy this moment and feel with complete awareness the sensations that you are experiencing throughout your body. Before getting up take a deep yawn and stretch your body, especially the points at joints: wrists,elbows, ankles, knees, pelvis and neck. VISUALIZATION To perform well the following exercises it is important to improve your “visualisation”. Visualisation is the voluntary construction of a specific mental representation based on a preconceived theme. Through visulisation we firstly try to simultaneously mobilise the resources of the mind and the strength of the sentiments – for example the athlete that prepares himself for a contest must charge himself through emotions and images that evoke passion. The goal of visualisation is the creation of an image or symbol capable of provoking gradually the desired change. Tanks to the force of repetition the inner image creates a positive anchor and predisposes a person to the action. The most simple and direct way to verify the strength of visualisation consists of creating a precise mental image or a sequence of something that attracts – for example a forest, beach , mountain: any image is suitable as long as it has for you a strong and emotive meaning connected to the concept of well being, relaxation, tranquility or even of force or energy etc.. If you carefully construct the mental image, in time, its simple evokation should immediately activate in you the desired state. The best moment to do this exercise is at night before going to sleep, even if through the exercise you will be able to evoke any image in any condition (from the point of view of hypnosis you are activating a post-hypnotic command).    The power of the image on the human spirit is such that a simple representation of a country scene, for example a splendid hill in the middle of summer, can easily induce a state of distention and receptiveness.
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