This relaxation technique is also called autogenic training or guided imagery. It consists of mental exercises that create feelings of heaviness, warmth, and relaxation in your muscles.
Sit in a comfortable chair or lie down in a quiet room. Close your eyes. Breathe in slowly and deeply. Picture waves on a beach. As you breathe in, imagine the waves coming toward shore. As you breathe out, picture them moving away from the shore. Imagine the sun shining on you. Concentrate on muscle groups one at a time. Visualize the sun warming the area and feel this muscle group relax. While you visualize and feel the muscles relax, say to yourself, for example, "My forehead and scalp feel heavy, warm, loose, and relaxed." Do the exercise for each of the following muscle groups:
Do these exercises twice a day. Each exercise session should last 5 to 10 minutes.
There are other relaxation methods you may want to try, such as diaphragmatic breathing and progressive muscle relaxation.
Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.
HIA File GEN4428F.HTM Release 9.0/2006
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