Relaxation exercises must not be done while driving, working or carrying out other activities that require attention.
Take 10-20 minutes to devote only to yourself, in a place where you can stay alone. No matter whether in the morning, the afternoon or on evening. If you are busy all day long, it’s fine to do it when you are in bed before getting up or going to sleep. Be sure not to be disturbed by loud noises and switch off or silence your phone.
Get into your most comfortable position, sitting or lying down. Unfastened or loosen tight belts and laces. Close your eyes, become aware of any tension in your body and let them go with every breath.
If you do the exercise during the day, you may set the alarm (with a progressive ring tone, starting with a low volume) to signal the end of the visualization exercise. If you do it at night before going to sleep, at the end of the exercise get into your usual position to fall asleep.
At least the first times, when you are not experienced yet, it’s best to do the exercise when you are not too tired or nervous. This will prevent you from falling asleep or not being able to relax.
Relaxation exercises must When you are ready to come back to the normal state of wakefulness, simply say to yourself mentally that you will be wide awake and alert, rested and in good condition. Then close and open your hands, stretch your arms and legs, and finally open your eyes.
Relaxation exercises must always end with the cancellation that consists in
- breathing in and out deeply (2-3 times)
- closeing and reopenin your hands thoroughly (for at least 3 times)
- moving vigorously your limbs and stretching them for at least 3 times
- slowly opening your eyes.
The only exception to canceling is when you use relaxation to promote sleep. In this case, at the end of the exercise, slowly get into the position you usually use to fall asleep (for example, turn on one side) and don’t cancel.