Bj.Thomas & Associates--Two Minute Relaxation Technique

This is a diaphragmatic breathing exercise:

On the inhale, focus attention on the sensory
events of breathing from the diaphragm. Feel
your belly press outward gently on the
inhalation. Next feel the your diaphragm
muscles move as the lungs begin to fill. Finally
feel the chest open at the top of the
inhalation, just before pausing to breathe out.
On the exhalation breath, reverse your focus:
notice your chest contracting, diaphragm
muscles move in, and finally belly press in. As
you breathe out, silently say to yourself the
relaxation phrase, “One minute of sleep.”
Stretch the phrase out across the entire out
breath.
Breathe in again from the diaphragm paying
attention to the sensations of movement as
you inhale, and on the second exhalation
double the sleep time in the phrase. Silently
say to yourself the relaxation phrase, “Two
minutes of sleep.” Stretch the phrase out
across the entire exhalation.
Continue the progression. With each
exhalation keep doubling the sleep time
mentioned in the phrase: four minutes, eight
minutes, sixteen minutes, thirty minutes, one
hour, two hours, four hours, eight hours.
After the breath cycle where you say “Eight
hours of sleep”, open your eyes and end the
exercise.

Try to do this exercise at least once a day. The
best time would be in the evening, probably before
bed. When I do this exercise before bed, I find
that I am so relaxed afterward that I fall right to
sleep.







	We invite you to come in and experience Reiki. Contact us for an introductory appointment. We look forward to collaborating with you on your personal development goals. Barbara J. Thomas, Program Director, 415-217-0071 Bj.Thomas & Associates, Inc., 760 Market Street, San Francisco, CA 94102