Exercising?
Exercising?

Video: Exercising?

Video: Exercising?
Video: Exercising More Days a Week - Worth It? (New Study) 2024, March
Anonim
Exercises
Exercises

Poor woman! How many stress lies in wait for her at every step! In the store, sausage has risen in price by 10 rubles, bread by ruble, milk by 50 kopecks. In transport, some impudent woman stepped on her foot with all her hundred and fifty kilos, and the other with something protruding from a string bag tore her tights. On the street, a reckless driver passing by sprinkled water from a puddle. In the office, everyone is screaming, running and trying to shift their work to another … Nightmare! Where can the nerves not get loose? And how calmly, without raising your voice, without destroying the dishes, without bludgeoning your faithful in the head, to survive the stress?

To start you can use the following anti-stress relaxation recommended by the World Health Organization:

1. Lie down (or at least sit down) more comfortably in a quiet, dimly lit room; clothes should not hinder your movements.

2. With your eyes closed, breathe slowly and deeply. Inhale and hold your breath for about ten seconds. Take your time to exhale, follow the relaxation and mentally say to yourself:"

3. With volitional effort, contract individual muscles or groups of them. Hold the contraction for up to ten seconds, then relax the muscles. So go all over the body. At the same time, carefully monitor what is happening to him. Repeat this procedure three times, relax, detach from everything, do not think about anything.

4. Try to imagine as concretely as possible the feeling of relaxation that pervades you from bottom to top: from toes through calves, thighs, torso to head. Repeat to yourself: "I calm down, I feel good, nothing bothers me."

5. Imagine that a feeling of relaxation penetrates all parts of your body. You can feel the tension leaving you. You feel that your shoulders, neck, facial muscles are relaxed (your mouth can be slightly open). Lie still like a rag doll. Enjoy the experience for about thirty seconds.

6. Count to ten, mentally telling yourself that with each subsequent number, your muscles relax more and more. Now your only concern is how to enjoy the state of relaxation.

7. The "awakening" is coming. Count to twenty. Tell yourself: "When I count to twenty, my eyes will open, I will feel refreshed. The unpleasant tension in the limbs will disappear."

The authors recommend doing this exercise two to three times a week. At first, it will take about a quarter of an hour, but with sufficient mastery, relaxation is achieved faster.

We all strive for harmony, and if you think that some of your best qualities do not show themselves enough, you can always help them develop with the help of the exercise "Awakening and development of qualities" based on the method of directed fantasizing by R. Assagioli. The diagram below is designed to develop such a quality as calmness, which is simply necessary for a person under the influence of stress, but in the same way you can develop whatever you want.

Execution order:

1. Relax and take a few deep breaths in and out. Think about serenity: Concentrate on the concept of "serenity" and reflect on it. What is this quality, what is its nature, meaning, etc. As soon as you have some images, ideas, insights associated with this concept, enter them in your workbook.

2. Try to open yourself to other, not yet known to you images and ideas, inspired by "tranquility" that may arise from the unconscious. Also write them down in your notebook.

3. Realize the value of tranquility, its importance in our turbulent world full of changes. Praise the calmness in your mind. Crave it.

4. Embrace the physical calm mindset. Relax muscle and nervous tension. Breathe slowly and rhythmically. Let your face reflect calmness. To do this, mentally imagine your face with an expression of calm.

5. Try to induce calmness directly. Imagine that you are in a place that makes you feel calm: it could be a real place where you have experienced a sense of calm in the past, something inspired by the imagination or seen in a photo in a magazine … Try to feel calm. Repeat the word "calm" several times. Let the calmness, as far as possible, fill you up to identification with it.

6. Imagine that you are in a normal everyday situation for yourself, which in the past has pissed you off or caused a feeling of irritation. Try to see and feel yourself in this situation calm and serene.

7. Resolve to remain as calm as possible throughout the day … to be a living example of calmness … to radiate calmness.

8. Make a sign with the word "serenity" written on it, using the font and color that, in your opinion, most fully expresses this quality. Place the sign in a place where you can see it every day, and, if possible, at a time when you most of all need peace of mind. When you look at the sign, evoke a sense of calmness in yourself every time.

You can continue the exercise, developing any other quality: gratitude-gratitude, nobility, inspiration, loyalty, will, harmony, benevolence, kindness, trust, faith, beauty, love, wisdom, understanding, order, simplicity, joy, happiness, rationality, reality, freedom-independence, service, courage, empathy, compassion, cooperation, friendship, creativity, patience, serenity, energy, strength, humor. You are just the very charm and tranquility! Good luck to you!