Mind body & wellness - Week 6 Part 4 — Transcript

Full transcript

1. 0:04[music]
2. 0:15Let's practice progressive muscle
3. 0:18relaxation.
4. 0:21Lie down in a comfortable posture,
5. 0:24preferably on your yoga mat.
6. 0:28Be very comfortable in the position so
7. 0:31that you do not get disturbed by anyone.
8. 0:38If you want,
9. 0:41please feel free to have a blanket over
10. 0:45you.
11. 0:47Let the temperature of the room be as
12. 0:49comfortable as possible for you.
13. 0:59Let there be no disturbance till we
14. 1:01complete this practice which will be
15. 1:04roughly for 15 minutes.
16. 1:10This progressive muscle relaxation
17. 1:13is a exercise that relaxes your mind and
18. 1:17body by progressively tensing and
19. 1:21relaxing groups of muscle throughout
20. 1:25your body.
21. 1:28You will tense each muscle group
22. 1:31vigorously
23. 1:33but without straining and then release
24. 1:37it at one go suddenly
25. 1:40and this will make your muscles feel
26. 1:43completely relaxed.
27. 1:48We will be tensing each muscle group for
28. 1:52roughly 5 seconds.
29. 1:54If you have any pain or discomfort at
30. 1:57any of the muscle group, feel free to
31. 2:01leave that step.
32. 2:04Throughout the exercise, with your eyes
33. 2:07closed, you may visualize the muscle
34. 2:09tensing and a wave of relaxation flowing
35. 2:14over them as you release the tension.
36. 2:18It is important that you keep breathing
37. 2:22throughout the exercise.
38. 2:27Let's begin.
39. 2:31Lie down comfortably.
40. 2:36Allow your attention to focus only on
41. 2:39your body.
42. 2:43If you begin to notice your mind
43. 2:45wandering, bring it back to the groups
44. 2:48of muscles we are working on.
45. 2:54Take a deep breath through your abdomen.
46. 2:58Hold it for a few seconds.
47. 3:03Exhale slowly
48. 3:09once again.
49. 3:11As you breathe, notice your stomach
50. 3:14rising,
51. 3:16your lungs filling with air.
52. 3:20And as you exhale, imagine the tension
53. 3:24in your body being released and flowing
54. 3:28out of your body.
55. 3:32Once again,
56. 3:34inhale.
57. 3:38Exhale.
58. 3:40Feel
59. 3:43your body
60. 3:45already beginning to relax.
61. 3:50As we go through each step, remember to
62. 3:55breathe.
63. 3:57Do not hold your breath at any point.
64. 4:03Let's begin from our head region.
65. 4:08Tighten the muscles of your forehead by
66. 4:11raising your eyebrow as high as you can.
67. 4:16Hold it.
68. 4:19Hold.
69. 4:22Hold
70. 4:24abruptly. Release. [sighs]
71. 4:29Feel the tension fall away.
72. 4:37Gentle reminder to keep your eyes
73. 4:40closed,
74. 4:42legs slightly apart,
75. 4:44hands slightly away from your body with
76. 4:47palms facing the ceiling.
77. 4:53Have a small smile throughout the
78. 4:56session.
79. 5:01Now let's smile widely
80. 5:04feeling your mouth and cheek getting
81. 5:08tensed.
82. 5:10Keep smiling.
83. 5:12Keep smiling.
84. 5:15Keep smiling.
85. 5:18Release.
86. 5:22As you release, appreciate the softness
87. 5:26coming to your face.
88. 5:36Next,
89. 5:38tightly close your eyes.
90. 5:42Shut it as tightly as possible that
91. 5:45nobody can open your eyes. Tighten all
92. 5:49the muscles around your eyes. Squinting
93. 5:51your eyelids tightly shut. Hold it.
94. 5:56Hold.
95. 5:59Cold.
96. 6:01Let go.
97. 6:14Gently protrude your jaw forward.
98. 6:21Clench your teeth
99. 6:25tightly.
100. 6:28tightly as much as you can.
101. 6:34Let go
102. 6:42in your lying posture.
103. 6:45Slightly
104. 6:46press your head to the mat,
105. 6:50tensing the muscles of your scalp and
106. 6:53the back of the neck.
107. 6:56Hold that position.
108. 6:59Hold it.
109. 7:01Hold.
110. 7:04Hold.
111. 7:07Let go.
112. 7:16Feel the weight of your relaxed head and
113. 7:20the neck sink.
114. 7:25Breathe in
115. 7:28and gently breathe out.
116. 7:32Let all the stress go out with your
117. 7:36breath.
118. 7:42Now
119. 7:44tightly but without straining
120. 7:48clench your fist.
121. 7:52Hold in this position until I say stop.
122. 7:57Please continue your breathing.
123. 8:00Hold it.
124. 8:03Hold.
125. 8:07Release.
126. 8:13Feel the rush of blood into your palms.
127. 8:19Now flex your biceps. Feel
128. 8:24that building up of tension.
129. 8:30Visualize the muscles tightening.
130. 8:33Hold it.
131. 8:36Hold.
132. 8:39Hold it tightly.
133. 8:43Release.
134. 8:46Enjoy the feeling of the limpness.
135. 8:51the relaxed feel.
136. 8:55>> Breathe in
137. 8:58and breathe out.
138. 9:05Lift both your shoulders up as if you
139. 9:08could touch your ears.
140. 9:11Hold it tightly in this position.
141. 9:15Hold it.
142. 9:17Hold it.
143. 9:20Hold
144. 9:22quickly release. [sighs]
145. 9:30Tense your upper back by pulling your
146. 9:33shoulders
147. 9:34and trying to make your shoulder blades
148. 9:37touch each other. Hold in this position.
149. 9:42Hold.
150. 9:45Hold.
151. 9:48release.
152. 9:54Tighten your chest by taking a deep
153. 9:58breath in.
154. 10:02Hold the air in your chest, in your
155. 10:04lungs.
156. 10:06Hold it.
157. 10:09Hold it.
158. 10:13Exhale.
159. 10:15Blow out all the tension in your breath.
160. 10:22Now tighten the muscles of your stomach
161. 10:25by sucking in.
162. 10:28Suck it in to touch almost the spinal
163. 10:31cord. Suck it in. Hold it.
164. 10:35Hold.
165. 10:38Release.
166. 10:45With your eyes closed,
167. 10:48gently arch your lower back.
168. 10:52Let there be a beautiful arch of your
169. 10:55complete back.
170. 10:59Hold in this position.
171. 11:02Remember to breathe normally
172. 11:05and your eyes closed.
173. 11:08Relax.
174. 11:10Feel
175. 11:14the limpness in your complete upper
176. 11:18body. Letting go of the tension,
177. 11:21stress
178. 11:24completely.
179. 11:28Enjoy this relaxed
180. 11:31upper part of your body.
181. 11:36Tighten the muscles of your butt. Suck
182. 11:40your anus in.
183. 11:43Hold it.
184. 11:45Hold it a little longer.
185. 11:50Hold it.
186. 11:52Release.
187. 11:54Imagine your hips falling loose onto the
188. 11:58mat.
189. 12:03Tighten your thighs by pressing your
190. 12:06knees together as if there is a coin
191. 12:09between the knees.
192. 12:12Hold it tight. Hold it tight.
193. 12:16Hold.
194. 12:18Release.
195. 12:26Now flex your feet pulling your toes
196. 12:29towards you. Feel the tension in your
197. 12:33calf muscle.
198. 12:35Hold this tension. Your entire thighs,
199. 12:39knees, kneecap, your calf muscle are
200. 12:44completely tighten. Tighten.
201. 12:47Tighten.
202. 12:50Release.
203. 12:51Feel
204. 12:53the weight of your legs sinking down.
205. 13:01Curl your toes under the tension tensing
206. 13:05feet.
207. 13:09Hold the curled toes of both your feet.
208. 13:15Release.
209. 13:22Let's tighten the whole body.
210. 13:26Follow my instruction.
211. 13:29Raise your eyebrows. Shut your eyes
212. 13:31tight. Clench your teeth. Tighten your
213. 13:35neck. Shrug your shoulders. Make a fist
214. 13:39of your palm. Fill your thorax with air.
215. 13:43Suck your abdomen in. Suck your buttocks
216. 13:46in. Tighten your thighs, your kneecap,
217. 13:51your calf muscle. Flex your knee. Curl
218. 13:55your toes. Hold this complete tightened
219. 13:58position. Hold it. Hold it. Hold it.
220. 14:04Release.
221. 14:09Now imagine a wave of relaxation
222. 14:13slowly spreading through your body
223. 14:16beginning at your head and going all the
224. 14:20way down to your feet.
225. 14:25Feel the weight of your body relaxed.
226. 14:33Breathe in
227. 14:36and breathe out.
228. 14:40Enjoy this relaxation.
229. 14:52This entire practice may be practiced
230. 14:56when you're having less time to relax.
231. 15:00When you're finding it difficult to fall
232. 15:02asleep
233. 15:05in a lying down posture,
234. 15:08you can do this procedure even in a
235. 15:11sitting posture.
236. 15:13But to have the best result, practice it
237. 15:17in a comfortable lying down posture.
238. 15:24Enjoy the relaxed state.
239. 15:28Let's practice a flushing out technique.
240. 15:33Choose a quiet room and take a
241. 15:35comfortable position,
242. 15:38a recliner or a comfortable chair.
243. 15:42You may want to have soft instrumental
244. 15:46music playing at a very very low volume.
245. 15:52Softly
246. 15:54close your eyes and focus on your normal
247. 15:57breathing.
248. 16:02Maintain the normal breathing
249. 16:05and enjoy the calmness.
250. 16:12Allow your thoughts to be free flowing.
251. 16:20Allow any thoughts to occur.
252. 16:25Maintain a let my thought flow attitude.
253. 16:34If there are any disturbing or stressful
254. 16:37thoughts occur, let these thoughts
255. 16:42experience an outlet.
256. 16:47Feel the pent up feelings flowing out of
257. 16:50your mind,
258. 16:53leaving you.
259. 16:59Inhale
260. 17:01and exhale calmly.
261. 17:07Your pent up feelings
262. 17:10have left your mind.
263. 17:15Experience a lightened feeling of your
264. 17:18mind.
265. 17:25Let it leave me.
266. 17:31The clutter of my mind has gone out.
267. 17:41This flushing out practice may be
268. 17:43repeated
269. 17:45daily. You can repeat it even for 10
270. 17:49minutes for each of your pent out
271. 17:53emotions
272. 17:55leaving you.
273. 17:58This not only declutters your mind but
274. 18:01gives you the much needed calmness. Let
275. 18:06us now energize our body.
276. 18:12Let us use some energy evoking cues.
277. 18:19Visualize images that symbolize energy
278. 18:23for you.
279. 18:25It could be the sun,
280. 18:28an animal,
281. 18:30a machine,
282. 18:31any force of nature. Imagine
283. 18:38that which gives you the energy.
284. 18:44With each deep breathing,
285. 18:47imagine building up the momentum and
286. 18:51power.
287. 18:54That image which symbolizes your energy
288. 18:58is filling you up,
289. 19:01recharging you.
290. 19:06Establish
291. 19:08an appropriate plan,
292. 19:12a momentum
293. 19:14and a power ahead of the time.
294. 19:21Feel the rich force and energy.
295. 19:26You are the energy.
296. 19:31You are filled with the energy,
297. 19:35the momentum for the planned task.
298. 19:43Visualize yourself as the embodiment
299. 19:48of this energy.
300. 19:52Feel the right force and the energy.
301. 19:57Feel
302. 20:00the energy balance
303. 20:04through regular practice of this
304. 20:06energizing
305. 20:08visualization.
306. 20:14Let's add this with some verbal cues.
307. 20:21Identify the appropriate words
308. 20:25that will energize you.
309. 20:28that will motivate you.
310. 20:31Abundance,
311. 20:33explode,
312. 20:34charge,
313. 20:36powerful,
314. 20:38magnificent,
315. 20:41brilliant
316. 20:45experience. The corresponding sensation
317. 20:48when seeing the verb
318. 20:53Feel
319. 21:00the happiness.
320. 21:03Feel the elated state.
321. 21:07Feel the excitement filling your body.
322. 21:17Let's transfer this energy.
323. 21:23Imagine the situations that has come
324. 21:28as a result of an arousal,
325. 21:32an anger, a frustration,
326. 21:36or any emotion that interfere with your
327. 21:39daily routine.
328. 21:42Let's consciously convert this energy to
329. 21:46accomplish your desirable goal.
330. 21:53Use this environment as a source for
331. 21:56transferring the energy.
332. 22:07Feel yourself completely energized.
333. 22:14Store this energy in you.
334. 22:20This energy is within you
335. 22:25whenever you need this energy. This
336. 22:29stored up psychological energy
337. 22:33will be the point when you're feeling
338. 22:36fatigued, discouraged or apathic.
339. 22:44Integrate these practices daily into
340. 22:48your life
341. 22:50along with a music playlist that would
342. 22:53activate you.
343. 22:57The music and loudness that are optimal
344. 23:01for your activation.
345. 23:08Let's manage our thoughts,
346. 23:12our feelings
347. 23:14and have the autonomy to handle
348. 23:18ourselves.
349. 23:22Thank you.