Skyflower
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Lori~ann
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« on: July 10, 2008, 10:03:04 am » |
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Final Preparations: Learning to Relax Deeply
Before you are ready to practice techniques for inducing lucid dreams, you need to be able to put yourself into a state of attentive relaxation, with alert mind and deeply relaxed body. The two exercises described below will show you how. They are important for helping you to clear your mind of the day’s worries so that you can focus on lucid dream induction. Lucid dreaming requires concentration, which is nearly impossible to achieve with a distracted mind and tense body. Before going on to the next chapter, master these essential techniques. EXERCISE: PROGRESSIVE RELAXATION 1. Lie down on a firm surface If you can’t lie down, sit in a comfortable chair. Close your eyes. 2. Attend to your breathing Pay attention to your breathing and allow it to deepen. Take a few complete breaths by moving your diaphragm down slightly while inhaling, pushing the abdomen out and drawing air into the lungs from the bottom up. Allow yourself to sigh deeply on the exhale, letting tension escape as you do so. 3. Progressively tense and relax each muscle group Tense and then relax all the muscle groups in your body, one at a time. Begin with your dominant arm. Bend your hand backward at the wrist, as if you are trying to place the back of the hand on your forearm. Hold it tight for five to ten seconds. Pay attention to the tension. Release the tension and relax. Note the difference. Tense and relax again. Pause for twenty to thirty seconds as you take a deep abdominal breath, then exhale slowly. Repeat the procedure for the other hand. Then repeat the tension-relaxation-tension-relaxation sequence for your forearms, upper arms, forehead, jaws, neck, shoulders, abdomen, back, buttocks, legs, and feet. Pause between each major muscle group, take a deep breath, and release more tension in a sigh. 4. Let go of all tension After you have worked through all muscle groups, let them go limp. Wherever you feel tension, perform an additional tense-and-relax sequence. Cultivate the image of tension flowing out of your body like an invisible fluid. Every time you tense and relax, remind yourself that the relaxation is greater than the tension that preceded it.
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