Stress Management: Sitting Relaxation Technique

 

Stress Management: Sitting Relaxation Technique

(Based on the principles of Benson and Klipper (1975), and the Alexander Technique (Stevens, 1987))

•  Sit well back in the chair so that your back is well supported.
• Place a small cushion or folded towel or jumper in the small of your back if that feels more comfortable.
• Move the legs forward so that the whole of the weight of the upper leg is settled on the seat of the chair.  If the chair is too high, use a pillow, cushion, book or telephone directory to support them.
• Allow your knees to roll outwards a little.
• Make sure that your buttock muscles are soft and spreading and that your abdomen is loose and soft so that, as you breathe in and out, your tummy gently rises and falls.
• Think of your shoulders dropping down towards your waist so that you feel more space between your ears and shoulders and the back of your neck feels long.  This is a good feeling to keep with you at all times.
• Make sure that your elbows are not pressed into your sides and let your hands rest heavily on your thighs. Your hands should be quite still, not touching each other.
• Your head should be perfectly balanced at the top of your spine — not leaning back, poked forwards or over to one side.  If your chair has a high back, place a folded or small cushion behind your neck to adjust the position of your head correctly.
• Make sure that your teeth are not touching each other.
• Your tongue should be at the bottom of your mouth.
• Keep your lips soft, lightly touching each other and thinking of a smile, which leads to a feeling of width going out to the ears.
• Close your eyes lightly, if appropriate.  If not, focus your gaze on something still across the room.  Keep your eyeballs still and imagine that your eyes are getting further apart.  This leads to the feeling of width going out to the temples; let the expression come off your face.
• Imagine your forehead getting higher and wider and that this feeling of smoothness is spreading over your scalp and down the back of your neck
• Let your body sink into the chair and enjoy the feeling.  Listen to the sounds around you, with interest or conjure up a picture of your favorite place in your mind.  Enjoy thinking about it.
• Just sit as long as you want to.  If you feel fidgety, then stretch your arms and legs and get up but do persevere with the practice.  You will find that, in time, you will be able to sit quietly for longer periods without fidgeting.
• Remember that relaxation is not a waste of your time.  During this time, your body is allowed to re-energize and recuperate from arousal and you will become more and not less effective.

 

 SHARED FROM:

M.E. Rickman, 1992, "Stress? Spot It! Stop It! With "Relaxation for Living", Employee Counseling Today, Vol. 4 Iss: 5 pp. 4 - 9