Comfortably sit or lye down, close your eyes and direct your attention to the sound and noises around you without trying to identify any of them. Repeat the following suggestion: "As of now, and throughout this relaxation, I will remain aware of everything that is going on around me, and this will help me to deepen my relaxation/ Furthermore, any sounds or noises that could arise suddenly will nt make me jump, but will instead help me to relax even more."
Now, focus your attention on your heartbeat. Once you've locates a strong heartbeat (it could be anywhere in your body), make a conscious effort to redirect the feeling of this heartbeat towards different parts of your body, beginning with your feet. Once you feel the beat in your feet, repeat mentally over and over the following suggestion: "from now on and more an more with each heart beat, my feet are becoming calm and relax". Do not forget as you do this, to imagine a comfortable growing feeling of heaviness as you relax your body parts. Repeat the same with all the other areas of your body, ie: calves, thighs, buttocks, shoulders, arms, hands, neck, head, etc, making sure of course to adjust the suggestions accordingly: "from now on and more and more with each heartbeat, my calves - thighs - legs, etc, are becoming calm and relax".
In a sitting or lying position, close your eyes and focus your attention on your external environment while mentally suggesting to yourself that all the sounds and the noises you hear will help you relax.
Direct your attention on your heartbeats until you feel them strongly
Direct your attention to the different parts of your body in order to again locate a strong heartbeat and repeat the following suggestion: "From now on and more and more with each heartbeat, my feet or my hands or my legs, etc, become calm and relaxed."
Once you've gone through every parts of your body, open your eyes, take two or three deep breaths, stretch and get up slowly.
Practice this exercise for about 15 minutes as a follow up to one of the breathing techniques recommended in this program.
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Dr. Pierre Milot, Ph.D., Ph.D. (tc)
Grief Recovery Specialist - Clinical Hypnotherapist