I love the idea of sharing relaxation techniques sourced form my travels and readings. To begin this series, I’m posting two techniques from Payne’s Handbook of Relaxation Techniques – a wonderful investment for therapists and clients alike. 

1.  A shoulder relaxation technique: Pull your shoulders towards your feet. Do this gently, but go on until you can’t pull them down any more. Feel the space between your shoulders and your ears getting greater. Stop pulling. Notice the feel of the new position. Take plenty of time to register the sensations you are getting from this exercise.

2. CANDLE MEDITATION: Light a candle. Let the lighted candle hold your attention… settle your eyes on the upper part of the wax rather than the flame itself…sit without moving while you gaze at it … focus on it in a relaxed but constant way, letting the image fill your mind … continue for at least a minute. Now close your eyes. Notice that the image of the candle prints itself in the darkness…hold the shape in your mind’s eye, accepting any change of colour … it if slips to one side, gently bring it back … continue to focus on it until it fades … then open your eyes and resume your gaze on the candle … continue, repeating the sequence in silence for several minutes.

Enjoy.