Step 3
The relaxation process involves carefully guided, systematic release of muscular tightness and tension. You'll notice your respiration becomes calm and regular, your heart rate slows and worrisome thoughts gradually disappear. How can you tell if you are sufficiently relaxed to benefit from the relaxation sessions? Some people needlessly worry about this. Be assured that as long as you are following the guided instructions and feel relaxed, you will receive the intended benefits from the sessions.
Eliminating Distractions
When you first start doing the relaxation sessions, you may notice various thought racing around your head. Although these random thoughts may appear to intensify when you become physically relaxed, you are actually just becoming more aware of them. It is natural for your mind to have many thought. However, your mind will be quieted and drawn to the information presented by the voice guiding you. This will become easier for you as you continue using the audio programs over the weeks and months.
Most people develop good concentration as a by-product of listening to the guided instructions, visualizations, and affirmations. While you are listening to the tapes, realize that your mind can only concentrate on one thought at a time, and it is up to you which though that is. If you notice you have drifted off into random thoughts, gently bring your attention back to the voice in the program. With experience, distractions will occur less and less. If you experience a spinning or swaying sensation while you are deeply relaxed and find it distracting, simply tell yourself firmly, "Stop. Stabilize," and focus your full attention on the words in the program. This will normally alleviate the problem. Tightness in the forehead area or having a headache during or immediately following a relaxation session is rare and generally temporary. These discomforts may be due to tension, anxiety, or trying too hard to concentrate. Such distractions may be eliminated by temporarily shortening the time you spend in relaxation and allowing yourself to gradually become accustomed to longer sessions. Itching or tingling is passing sensations which may appear to intensify simply because you are more likely to notice them when you are relaxed. These sensations generally decrease as you gain experience in relaxation. With regular listening you'll find you are able to more quickly and easily achieve pleasant and natural states of deep relaxation.
Staying Awake and Aware
If you encounter a problem staying awake during a guided relaxation session:
1. Listen when you are feeling fresh, when you are feeling at your best, when you are wide awake and energetic. If you feel sleepy, take a short nap before beginning the relaxation session.
2. Maintain a sitting posture in a comfortable chair or on a pillow on the floor, keeping your back straight.
3. Take a brisk, ten-minute walk to invigorate yourself just prior to listening to the audio program.
4. Leave the lights on and have the temperature in the room on the cool side.
5. Listen in a room where you never sleep so there is no association of relaxing with falling asleep.
6. Keep your eyes open while you listen to the audio program a number of times gradually close them for parts of the programs and eventually close them for the entire session.
7. Maintain a slightly relaxed state and if you tend to fall asleep, fast forward past the relaxation instructions and participate in the visualization and affirmation parts while you are alert.
8. Should you feel like dozing off, increase your breathing rate, open your eyes, and say to yourself, "I am mentally alert and awake."
