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6. Consider guided imagery. According to the Cleveland Clinic, “Guided imagery is a form of focused relaxation that helps create harmony between the mind and body.” This activity is highly ...
It addresses both psychological and physiological effects of stress such as increased heart rate, sweating, and muscle tension. [2] There are many variations of relaxation techniques, including progressive muscle relaxation, autogenic training, guided imagery, biofeedback-assisted relaxation, and other techniques. [3] [4] [5] [6]
[1] [2] The seven-part series explores the science behind getting healthy sleep and provides advice on how to do so. [3] Each episode ends with a guided relaxation to help prepare you for sleep. [ 4 ] [ 5 ] It was released on April 28, 2021.
A second exercise, shithali karana, is said to induce "a very deep state of relaxation", and is described as a preliminary for yoga nidra (in a narrow sense). It, too, is performed in Shavasana, involving exhalations imagined as directed from the crown of the head to different points around the body, each repeated 5 or 10 times.
Autogenic training is a relaxation technique first published by the German psychiatrist Johannes Heinrich Schultz in 1932. The technique involves repetitions of a set of visualisations accompanied by vocal suggestions that induce a state of relaxation and is based on passive concentration of bodily perceptions like heaviness and warmth of limbs, which are facilitated by self-suggestions.
[1] [2] It is structured as an eight to ten week group program. [3] MBSR was developed in the late 1970s by Jon Kabat-Zinn at the University of Massachusetts Medical Center. It incorporates a blend of mindfulness meditation, body awareness, yoga, and the exploration of patterns of behavior, thinking, feeling, and action.
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