WAHM Forums

I got this off of a biofeedback relaxation site. This is not the script I use, but is close enough. You can modify it to fit the time specified for relaxation at your spas. This can be used to de-stress! Try it yourselves to see how it works for you.


Sit on a chair or on whatever you can sit upright with both feet flat on the ground. Now just do the following exercises in a quick order to learn the sequence and how to do it.

<LI>Right hand and forearm
make a fist
release
<LI>Right upper arm
bend the arm and "show off your muscles"
release
<LI>Left hand and forearm
make a fist
release
<LI>Left upper arm
bend the arm and tighten the muscles
release
<LI>Forehead
raise your eyebrows
relax your face
<LI>Eyes and cheeks
squeeze the eyes
relax
<LI>Mouth and jaw
clench your teeth and pull the corners of the mouth back
relax
<LI>Shoulder and neck
a little pre-training first: lock your hands behind the neck and push back the head against this resistance (the head does not alter its position) - got the idea? That's how this should feel:
pull up your shoulders and press your head back against their resistance (horizontally - not like when you look up)
let your shoulders hang, relax
<LI>Chest and back
breathe in deeply and hold your breath pressing the shoulders together at the back at the same time
let your shoulders hang, breathe normally
<LI>Belly
tighten the abdominal muscles (or draw in the belly)
release
<LI>Right hand thigh
shovel the right foot forward against resistance (while it keeps its position)
release
<LI>Right hand calf
lift up the right heel (be careful not to cramp)
release
<LI>Right foot
crook the toes
release
<LI>Left hand thigh
shovel your left food forward
relax
<LI>Left hand calf
lift up the left heel
release
<LI>Left foot
crook the toes
okay: done </LI>Repeat these exercises once in a quick succession so maybe you can do them by heart next.
<H3>Relaxation Programme: first training</H3>Got it? Here (http://ourworld.compuserve.com/homepages/har/chklst1.htm) is a short checklist. Preferably you should do the exercises with eyes closed. But if you print out the checklist and lay it somewhere near you, you might glimpse at it from time to time.


Tighten each group of muscles and hold the tension for about 5 seconds, then relax for about 30 seconds. While focussing your inner perception on the muscles just exercised you will sense that the process of relaxation progresses a little after releasing the muscles. Let it happen that way and enjoy it. Repeat each exercise once.


At the end keep your eyes closed for a short while and enjoy the rest a little longer. Breathe in deeply and move your fingers and toes playfully. Breathe in deeply again and stretch yourself. Breathe in deeply and open your eyes. Do this at the end of each session. This breathing and stretching shall make sure that your circulation is reactivated. Usually you will feel quite refreshed afterwards.


Before you now actually start, close your eyes and enjoy the rest for a minute or so. Accept any perceptions or emerging thoughts but let them pass by like leaves floating on a creek. Do not ponder or brood, try not to start daydreaming. If some important idea comes up you can come back to it later, when your exercise is finished. Okay? Now start tensing and relaxing the muscle groups in the order you just have trained.


Taken from ourworld.compuserve.com


I will look to see if there are anymore that fit my script. At least this is a start!


Take care,

Thank you, Vicki!


You are awesome!

Let me know if you use this at your spa parties and how your guests like it. I started using it about 6 months ago when I remembered how relaxed I feel. I try to do this everyday.


Have a great night!

Is this the one Vicki?

You found it! I really haven't had much time to look for it. Yes, that is the one I posted, typos and all.


I have yet to find my exact script that I was given, but this one is close.