Tips to End your Day with Relaxation
Our last tip helped you to START your day. This one will help you to END your day! Do you sometimes find that you are too “Uptight” to go right off to sleep at night? If so, try this:
1. Lie on your back, separate your feet 12-18” and let them fall out to the side. (Note: if this not a comfortable position for you, you can lie on your side, just forget the foot and arm part except for pulling them away from your shoulders, and be comfortable). Pull your shoulders down away from your ears as far as you comfortably can, letting your arms be away from your sides and your palms facing up.
Take a deep breath, hold it, then breathe out, allowing your body to totally let go.
2. Concentrate on your feet:
Squeeze your toes together briefly, then let them go. Spread your toes apart briefly, then let them go.
Rotate your feet around your ankles in each direction – at least twice each foot each way – a lazy action, not a force-it action.
Point your toes, hold it for a short time. “Point” your heels, hold it for a short time (the reverse of pointing your toes).
3. Direct your attention to your thighs and lower torso (stomach, belly, hips). Tighten your thighs, buttocks and belly. Hold for a short time, then exhale, allowing everything to just drop as you release.
4. Make a fist and tense your arms, so they will lift from the bed about an inch. At this same time, clench your chest, shoulders, upper back and throat. Hold briefly, then exhale and let it all just drop (not a set it down gently – just let it all go – ah!).
5. Now pay attention to your face: squeeze your eyes shut, clench your teeth, purse your lips, frown hard. Hold briefly, then relax. Allow your lips to come back together.
6. Gaze in the direction of your feet with your eyes closed (this is a gentle, lower your eyes action, not a stare or push it action).
7. Listen to your breath, in and out, in and out, and before you know it you will be fast asleep!
With practice, this progressive relaxation technique will become natural and can be employed at almost any time to relax.
Click Here to read “Tips to Begin Your Day”
Alison Sue Adams
Instructor, Coach, and AuthorSue is a Master Life Coach specializing in working with groups to release past trauma and move them forward in life.
Sue has nearly 30 years of experience as a bodyworker working with mind-body connections, including visualization and dialogue along with hands-on bodywork, to release emotional trauma in the body and mind. She has worked with infants, children, adults and families in individual and group settings.
Sue is known locally as, “the therapist’s therapist.” Her first book is titled, “Muscle Energy Technique Made Easy for Healthcare Professionals”.