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Relaxation Techniques by Susan Eisner, MPH, CASAC, President, Visionary Health Solutions

10 – 20 Minutes – (Set alarm if needed)

Find a comfortable, quiet place. Loosen clothes, remove glasses.
Sit in a CHAIR with your back straight, feet flat on floor and hands in your lap or at your sides, or sitting straight on the FLOOR cross-legged on a mat or pillow.
Close your eyes.
Take 5-10 deep breaths: Breathe in deeply through your nose to the count of 4, hold breath to the count of 2, and breathe out to the count of 5. Let your body relax.
1. Imagine a pleasant, relaxing place – a warm beach, country field of grass, floating cloud, bubble bath, bubble bath, vacation spot – a real or made up sanctuary.
2. Picture yourself going there. Leave home your beeper, cell phone and other gadgets. Ensure you will be alone and undisturbed.
3. Upon arrival, pick a spot and sit or lie down. Get into a comfortable, relaxed position.
4. Imagine what you are wearing.
5. Look around. What do you see near you? What do you see in the distance?
6. Vividly experience this place – its sights, sounds, smells, sensations. USE ALL YOUR SENSES.
- Feel the sun, wind, warm water.
- Hear the birds, the ocean, a waterfall.
- Smell the air, a candle, a flower.
- Really imagine being there and relaxing.
7. Actually connect to your environment. Reach out and touch something nearby. Feel it’s sensation in your fingers.
8. Breathe comfortably and stay relaxed. Stay in and enjoy your sanctuary for about 10 – 15 minutes.
9. When done, imagine yourself getting up and leaving. See yourself going home the way you came.
10. Take 3 deep breaths. Bring your focus back to the real room you’re in.
11. Open your eyes. Sit a few minutes. Get re-oriented.
Then stand up, and continue on with your day.

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