In the book Ten Minute Stress Relief , Erica Brealey provide relaxation in a handy trick to make the body and mind relaxed , calm .
This relaxation technique is based on yoga savasana pose . Aiming to create a calm mind and body through the process of releasing muscle tension in any part of the body .
Relaxation in this way will help get rid of fatigue , relieve stress , and stress -related symptoms such as headaches , migraines , and insomnia .
Here is a technique that is performed in the relaxation .
1 . Lying on their backs .
2 . Close your eyes and focus on your breath . Inhale deeply and slowly , count to four , then exhale for four counts . Keep going until your breathing becomes lighter and relaxed .
3 . Then turn your attention to release tension by consciously making every part of the body relaxed . First , focus on the feet for a while . Relax consciousness as deeply as possible and then move to the calf and repeat the process.
4 . Keep going to the upper body by relaxing the thighs , buttocks , hips , abdomen , lower back , chest , upper back , hands, forearms , upper arms , shoulders , throat , neck , and head .
5 . Give particular attention to the delicate parts to make the face relaxed . Relax Dagun and mouth , making the lips and tongue relax more than half resting on the bottom part of the mouth . Relax your cheeks , eyes , eyebrows , forehead , and temples . Feel the softened skin when the facial muscles are totally relaxed . Then relax your entire scalp and muscles in the head .
6 . Scan the entire body from toe to head . Breathe into pouches full of tension . Let go and relax while exhaled breath .
7 . Now you are completely relaxed . When the entire body weight resting on the floor makes you feel immersed into it .
8 . Then , again realizing breath and remain in this position for 5-10 minutes .
Highly recommended to start the fast relaxation first and then continued in the relaxation .
