Relaxation Techniques and Effects

You will make yourself comfortable... Once feeling comfortable and safe in your chosen place… You will close your eyes… Listen to my voice… Any noises in the background are unimportant… From now on, you will only hear my voice… Concentrate on your breathing… Breathe in… Hold it for a few seconds… Breathe out… Notice how each breath in, is equal to the amount of time it takes to breathe out… Repeat this one more time… Now you are going to relax your mind and body by allowing any tension to flow from your head, to the extremities of your toes… Keep concentrating… You are in control… You will be in control throughout this session…Continue with your breathing as you would normally … Now relax the

Sensory calm can be achieved through mindfulness practices (Altman, 2014). Like yoga, mindful art therapy with sensory materials can lead to a state of emotional regulation. Sensory experiences with art materials, like other mindfulness practices, encourage focus on the present moment and pure sensation while allowing thoughts and emotions to come and go without judgement. Mindfulness meditation practices such as diaphragmatic breathing or deep belly breathing can also bring awareness back to the present and distract people from obsessive, nonproductive thoughts and feelings of anxiety or depression (Cohen, Barnes, & Rankin,

Repeat the preparation NOS and diagnostic, as explained under question 3. Ground and prepare the client further for relaxation via visualisation or Reiki. Colour breathing and simple breathing techniques could be used to assist this relaxation. Followed by the warm up to the muscles, rubbing in direction of Ki energy, using finger or brushing with palms to help the flow of energy. Each step should be explained to the client before initiating to ensure that informed consent is maintained, client put at ease, and comfort and relaxation potential optimised

In “Randomized Controlled Trial of Mindfulness-based Stress Reduction for Prehypertension” by Hughes, Fresco, Myerscough, Dulmen, Carlson, & Josephson (2013) 56 patients aged 30- 60 with un-medicated pre-hypertension were randomized into two groups; the experimental group practiced mindfulness-based stress reduction (MBSR) teqniques, and the control group practiced progressive muscle relaxation (PMR). (Hughes et al.2013) Program consisted of 8 group sessions 2.5 hours long each to receive instruction and practice assigned relaxation activities, participants were instructed to practice the exercises for 45 minutes per day 6 days per week using the provided audio guided version of the exercises. (Hughes et al.2013) Each group was encouraged to bring the learned practice to their normal daily activities as well. MBSR consisted three mindfulness skills the body scan, sitting meditation, and yoga.

Stress inoculation therapy is a psychotherapy method developed to assist patients with anger and aggression difficulties by teaching the patient stress coping skills. We all experience stress in our daily lives, but it is not necessary to feel nervous and upset to the point where we react in a negative manner that we later regret. According to “The Relaxation and Stress Reduction Workbook” written by Davis, Eshelman and McKay, the basic procedures were formulated by Marvin Goldried in 1973 and by Suinn and Richardson in 1971 as outgrowths of Wolpe’s work with deep muscle relaxation and systematic desensitization. These techniques were later expanded by Meichenbaum and Cameron in 1974 in a treatment program called “stress inoculation” (157). Stress Inoculation Therapy, or SIT, is based on

This was an interesting experience to say the least, I have never ever lead something like this in my life. Therefore, they were many mishaps and funny circumstances. Nonetheless, it was an enlightening experience I will not easily forget. First and foremost, I have noticed that few of the muscle relaxation script, I read were not properly written. What do I mean by that? I mean that they do not properly detailed what they want the participant to do. This leads me to word many actions they wanted differently to get the proper reaction they were meant to get. The script I ended up picking at the end was extremely well written on what they wanted you to achieve with your body.

The type of relaxation exercises that seem to help relax me is mindfulness meditation and restorative yoga. Mindfulness meditation is based on creating a connection between my mental state, my body as well as my thoughts in a non-judgmental approach. Reflecting on my meditation experience I realized how devoted I am to myself which in terms will help me devote to others in an equal or greater value state. I recently participated in a Wanderlust Mindful Triathlon which is 5K, Yoga and Meditation. I practice meditation to keep me grounded through life's rough ups and downs as well as balanced. Yes, I used visual images while my eyes were closed. It was as I can see it without the other distractions around me. Closing the eyes helps to stay focused and centered within as you relax. Meditation also has positive effects and reduces symptoms of life. One visualization technique I have used in the past when meditating is to think of myself as a flower on a windy day swaying back and forth slow and steady. Power is your will to meditation and a source to grow your power. I always verbalize affirmations but this is after the relaxation

During a yogic relaxation period, the teacher typically coaches the student to their resting position. They give them various prompts and typically start at the feet. The teacher coaches a student to relax each area and muscle in their body. There are even been times where a teacher will tell a student to relax their tongue. When this happens, a student usually doesn't realize how much stress they were holding on to.

The purpose of this study was to test the effectiveness or relaxation training, which was based on the cognitive-behavioral model and specially focused on helping Chinese registered nurses employed in large teaching hospitals to reduce their work stress in Taiwan, Republic of China. The study design was a pretest-posttest control design with two posttest points. The 137 subjects were selected randomly from three first-ranked teaching hospitals. Twenty-three subjects in the experimental group and 23 in the control group from each hospitals participated in the study. The treatment of the experimental group consisted of two sessions of relaxation training based on Smith’s (1988) cognitive behavioral model of relaxation at weeks 1 and 2, with a

concepts and apply discernment. The second is that though CBT can be performed on individuals with intellectual disabilities, it may be considered a long lasting approach. To compensate, the therapist will need to recognize the importance of duration of therapy, understand the characteristics of individuals with intellectual difficulties, and create a working dialogue not only with the clients, but with their support systems and caregivers (Stenfert-Kroese, et al., 2014)

In my opinion, muscle relaxant together with physical therapy modalities and most importantly therapeutic exercises will have an effective result than taking muscle relaxants alone. Muscle relaxants help alleviate pain and relieves the stress on the muscle caused by trauma, strain, or physical exertion. As a consequence, patient can participate well in the therapy with less discomfort. For instance, with my patient who had rotator cuff surgery, during the first few days of treatment, she didn’t like to take muscle relaxants. During our therapy, she was complaining of increased pain and when performing range of motion exercises patient had muscle spasms in the shoulder muscles and interferes with her therapy. The doctor advised to take the

The relaxation specialist will be stationed in a break room, conference room, or other convenient location, to provide one-on-one coaching in ten minute appointments. The first several minutes of each session will be used to teach a relaxation technique. To demonstrate the mind-body connection in real time, and demonstrate the power of the technique, the relaxation specialist will use a biofeedback device, which measures heart rate variability, while the

In addition to the comfort massage provides, it has also been shown to reduce the

For some reasons, especially the beginners, are having hard time to relax due to many factors. This is one of the major objectives of meditative programs and trainings.

Deep relaxation is definitely an aspect of how to meditate, it is however one half of a fluid dance. The other half is alert attention. If that sounds less than simple to do, you are getting some idea of why meditation is a practice and isn't as simple as just sitting with your eyes closed.