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Lie on a bed on your back, or sit on a loose chair in the room in which you can not be disturb by your family.
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Be relaxed with loosening clothing and taking off your glasses. Then you should put both hands besides a body and close your eyes.
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Let a muscle feel tense with the following methods and keep the tense state for a few seconds. A turn should be as follows; legs, belly, fore quarter, a back, an arm, a face.
legs |
Raise your tiptoe and strain your calf and thigh. |
belly |
Dent your belly and strain your muscles of belly. |
fore quarter, a back |
Pull back both shoulders and strain the muscles of back. |
arms |
Grasp your fist and lay emphasis on your whole arms. |
face |
Close aditus and eyelid powerfully, and let a muscle of a face feel tense. |
- Next, you should Slack off and understand a difference of esthesia with time which let a muscle feel tense. When you slack off, you should feel the sense that you gain a lot in weight and that you sink into a bed or chair. If you become sleepy in the training, it is the sign that the training is successful.
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Think of a bright quiet scene, take a deep breath slowly with a pleasant feeling and repeat the relaxation and strain of you whole muscles. At first, hold breath with your breath sucked greatly and strain your whole muscles for several seconfds. Next, breath out slowly, subvocalize 'relax' and ralax your muscles.
- While the above motion, you should check which muscles are difficult to relax. If you find out the muscles which are difficult to relax, you should repeat the motion against the strained muscles.
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