Basic Process of Relaxation! Journey Through Your Body

* RELAXATION EFFECT: The key to relaxation is to allow all of your muscles to become as comfortable and as still as possible. As your muscles relax, they stretch out. This allows more oxygen and blood to flow into them. This causes your muscles to feel warmer and heavier.

* FEET-LEGS: Begin by relaxing your feet: from the tips of your toes through to your ankles. If you are tense, wiggle your toes and imagine you are shaking off any last tension. Continue through your calves, into your knees, and up your thighs. Your legs become more relaxed.

* LOWER TORSO: Continue to roll the wave of relaxation through the hips and buttocks. Feel it flowing though your lower back and curling around your spine. Notice how your stomach gently moves up and down with the rhythm of your deep breathing. Enjoy the warmth.

* UPPER TORSO: Continue to roll the wave of relaxation through your chest, your shoulders, and your upper back. Feel your heart beating in a slow and gentle rhythm. Notice how your lungs gently inhale and exhale. With each breath, you are becoming more comfortable.

* HANDS-ARMS: Continue to roll the wave of relaxation down your upper arm, through your elbow, along your fore-arm, and down your fingers right to the tips. Gently reverse the flow back to your shoulders. Notice how warm your body has become and how your muscles are still.

* NECK-HEAD: Continue to roll the wave of relaxation through your neck drawing it through your spine and into your head. Feel your facial muscles relaxing through your jaw, your cheeks, your nose, your eyes, your fore-head, and through to the top of your head.

Advanced Process of Relaxation! Program Your Mind and Emotions

* PROGRAMMING: While you are deeply relaxed, you are highly open to suggestion. If you have any simple affirmations you want to program yourself with, silently think about them. For example, "I think with deep clarity" or "I feel calm" etc.

* MIGHTY WIND: Sit up totally straight. Take a deep breath in. Hold it for a count of one and then release it with a forceful exhale. This "mighty wind" releases any mental or emotional tension from your body. This is used by speakers before embarking on a public speech to relax.

* MIND LIGHT: To quiet your thoughts, imagine a warm, golden white light filling your body from toe to head. Imagine that this "mind light" is filling you with confidence, power, and strength. See it coming out of the top of your head and connecting with the universe.

* EMOTION CALM: To calm your emotions, imagine a warm, golden white light filling your body from toe to head. Imagine that this "calming light" is pushing any unwanted or unpleasant emotions out of your body and mind. See the "black cloud" being released and dissolved.

* FORTRESS OF SOLITUDE: Imagine a place where you are isolated from the stresses of the outside world. Here there are no cares, worries, or problems. See yourself "recharging your batteries" in this place. Emerge calm, clear, and ready to tackle life's challenges.

* GRACIOUS OASIS: Prepare a list of 10 places where you have been totally happy. Visualize these places in your mind (sights, sounds, smells, touches, and tastes) as you practice relaxation. When you are stressed, remember these favorite places and relaxation will kick in!

Attaining Serenity! Bringing Relaxation into Your Outer Life

Do you want to become more serene?

If so, here is what you need to know... and to do to experience serenity in your daily life. The more serene you can be in daily life, the easier it will be to relax!

S - Stress: Stress is the opposite of serenity. Whenever you are stressed, you cannot be serene. When you are serene, it is because you have mastered your stress response and have learned to maintain a state of calmness.

E - Emotion: Many times people cannot be serene because their emotions are overwhelming them. When this happens, it is essential to get them under control. The Emotional Freedom Technique (EFT), the Breathe Cure, and the Sedona Method are excellent tools for getting quick control over emotions.

R - Remember: Becoming serene then becomes a matter of remembering and applying these techniques as you need them. Carrying these tools around in your mind can help you be... and stay... serene in each and every situation.

E - Expectations: One huge barrier to serenity is your perceived need to meet expectations... whether these are your own or others. The stress between what you can do and are expecting to do can keep you from being serene.

N - New-Unfamiliar: Many times people cannot find serenity because they are faced with what is new or unfamiliar. To get comfortable with the new, be sure to ask many questions and to do research to become familiar with it.

I - I-Me Time: Remember each day to take some time for yourself... to practice becoming serene... and to relax and to remain centered.

T - Time: Many times people cannot find serenity because they are under time pressure. When this happens, prioritize key tasks and delegate (or delay) what is not essential to meeting the deadline to help you regain serenity.

Y - Yes-No: Perhaps the greatest key to serenity is being able to say "No" and mean it. "No" can mean "Not Now but later when I have more time." Or "No" can mean "I am over-committed and must be gentle with me!"