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This text is an excerpt from my course "Relaxation techniques and stress management"
Simple ways to relax
Nowadays, stress is a widespred phenomenon. It is considered one of the main causes of diseases because it lowers the immunity of the body. However, one can prevent it by regular relaxation. How to do it? It is sufficient to perform some of the exercises from the following list 1-3 times a day for 5-30 minutes.
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Counting from 100 to 1.
In addition to relaxation, this exercise teaches how to concentrate. To enhance this effect you can count using a different method: 100, 99 and then back up to one hundred counting: 100, 99, 98, 100 and then again, 99, 98, 97, and so on.
Performing this simple technique, you should sit down in a quiet place where no one will disturb and close your eyes. Studies have shown that, after closing your eyes, the brain begins to emit alpha waves reflecting peace of mind.
Note: Take your time with counting. Think or see in your mind the number 100. You can imagine that you write number 100 on the school board, then erase it with a sponge and write 99 and so on. Additionally, you can speak a number in mind. This exercise can also facilitate sleep.
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Relax with a focus on the breath.
Sit or lie down comfortably. To deepen the relaxation you can turn quiet, relaxing music on and light a stick of incense. You have to close your eyes and breathe calmly focusing on the process. This exercise can be performed any number of times. It is recommended especially if you have trouble falling asleep and in case of the occurrence of stressful situations.
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Your safe place.
Please relax and lie down or sit in silence. Then imagine a stay in a pleasant for you and safe place. This can be a quiet beach at sunset, or a clearing in a forest or meadow in the countryside. You have to imagine a walk in surrounding of nature and all the sensations associated with it - the rustle of trees, birdsongs and smell the flowers.
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