Join Now!      Login

Whole Person Wellness Program
 
healthy.net Wellness Model
Skip Navigation Links
 
 
FREE NEWSLETTER
   
   
   
 
Health Centers
Key Services
 
Walking?
Which of the following in NOT a direct benefit of a regular walking regimen?
Reduce Stress
Improved immune function
Achieving ideal weight.
Improved sugar metabolism

 
 
 Health Hint #161
Command Yourself to Relax
 
 
Excerpted from "A Year of Health Hints"
365 Practical Ways to Feel Better and Live Longer



Imagine scraping your nails across a blackboard or biting into a raw lemon. Either thought probably made you cringe--the power of suggestion is that strong. Used correctly, suggestion is yet another effective stress-management tool.

A technique called autogenic training is based on the power of suggestion and was developed many years ago to reduce muscle tension in chronic headache sufferers. Basically, you give yourself a series of verbal commands geared to induce feelings of either heaviness or warmth. "Heaviness" commands promote muscle relaxation; "warmth" commands relax the blood vessels, so blood flows more freely, triggering sensations of warmth. Together, the two sensations promote relaxation.

Here's how it's done.

1. Choose a quiet environment with no distractions. Dim the lights and wear comfortable clothing. Sit in a comfortable chair and close your eyes.

2. Start with your right arm (if you're right-handed) or your left arm (if you're left-handed), and slowly give yourself these verbal clues:
My arm is heavy. (Repeat three times for each arm.)
My leg is heavy. (Repeat three times for each leg.)
Both my arms and legs feel heavy. (Repeat three times.) It might help to visualize small weights attached to your arms and legs.

3. Follow the same sequence for the "warmth" commands:
My arm is warm. (Repeat three times for each arm.)
My leg is warm. (Repeat three times for each leg.)
Both my arms and legs feel warm. (Repeat three times. It might help to imagine your arms and legs submerged in warm bath water or basking in sunlight.)

4. To complete the exercise, take a deep breath and say, "I am calm."

 About The Author
This article has been taken from A Year of Health Hints: 365 Practical Ways to Feel Better & Live Longer, a book published by the ...more
 
 From Our Friends
 
 
 
Popular & Related Products
 
Popular & Featured Events
Integrative Healthcare Symposium 2015
     February 19-21, 2015
     New York, NY USA
 
Wellness Inventory Certification Training (Level I)
     February 24-May 26, 2015
     Teleclass, CA USA
 
Additional Calendar Links
 
Stevia Products & Info
 
Dimensions of Wellness
Wellness, Thinking, dimension!

Home       Wellness       Health A-Z       Alternative Therapies       Find a Practitioner       Healthy Products       Bookstore       Wellness Inventory
Healthy Kitchen       Healthy Woman       Healthy Man       Healthy Child       Healthy Aging       Wellness Center       Nutrition Center       Fitness Center
Free Newsletter      What Doctor's Don't Tell You      Stevia.com      Discount Lab Tests      First Aid      Global Health Calendar      Privacy Policy     Contact Us
Disclaimer: The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
Are you ready to embark on a personal wellness journey with our whole person approach?
Learn More/Subscribe
Are you looking to create or enhance a culture of wellness in your organization?
Learn More
Do you want to become a wellness coach?
Learn More
Free Webinar