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Stress Management—Learn to Relax With Self Hypnosis
Self hypnosis(自我催眠法)is one of the best known and most effective techniques for relieving stress and anxiety. It’s easy to learn and you can do it anywhere. This is a simple exercise that you can do at any time of the day. All you need is 10 minutes to yourself.
The first few times you practice the following technique, it’s a good idea to make sure that you’re relatively calm to begin with. After you’ve practiced several times, you’ll be able to achieve the same deep relaxation, even if you are feeling stressed or tense.
Get into a comfortable position, either sitting or lying down. Then simply close your eyes taking a few moments to unwind(放松).
Now take a long slow deep breath, hold it as long as you comfortably can, then slowly release the breath allowing your whole body to relax with the air breathed out. Repeat this more than twice and notice how you relax even further with each breath.
Now, imagine our standing at the top of a set of 20 steps and each step will take you further into a deep state of relaxation. Then, as you count backwards from 20 to 1, imagine that you are moving down to the next step. With each number, notice that you are going deeper, becoming even more relaxed , feeling calm and at ease.
This is the most important step! Take some time to enjoy this relaxed state. Some people find that by this time their breathing has become slower and their body may feel either very heavy or every light or it may even feel like it’s tingling. It’s different for everyone so just pay attention to any changes and allow yourself to enjoy that state of deep relaxation.
Then when you are ready to awaken, count up from one to five, with each number just instruct yourself to become more alert, more awake, feeling more refreshed. When you reach five, open your eyes and remember to give your arms and legs a little shake to reorient(適應(yīng))yourself.
While you’re experiencing the benefits, you’ll find that you become more and more relaxed each time you go through the exercise. To get the most of this technique it’s recommended that you practice at least once each day for 21 days. Then use it as often as you like and whenever you’re feeling stressed or anxious.
Learn to Relax With Self Hypnosis
If you want to小題1: stress and anxiety, self hypnosis is known to be one of most effective ways.
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Before practicing
| While practising
| After practising
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Make sure you are calm first.
| ●Get into a comfortable position, sitting or lying down, and then close your eyes to relax 小題2: a few moments.
●Breathe slowly but 小題3: as long as you can and then breathe out with your whole body relaxed. Repeat this more than 小題4:.
●Imagine 小題5: at the top of 20 steps and then counting backwards from 20 to 1. Imagine 小題6: down step by step.
●Take some time to focus 小題7: any changes and enjoy the state of deep 小題8: .
| 小題9: your arms and legs a little to adjust yourself.
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The 小題10: of practicing is that you will become more and more relaxed.
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