Fractional Induction Relaxation Technique
To induce physical relaxation, many sources teach the technique of ‘tensing and relaxing’ but it has been suggested in physiotherapy teaching that this may actually lead to an increase tension in our muscles.
We prefer the following method of ‘Fractional Induction’ which is used by in hypnotherapy where the emphasis for producing the ‘relaxation response’ is on language and visualisation.
This meditative exercise helps to release the physical tension in the body which in turn, eases turmoil in the brain.
It is a great way to get to sleep but you can do it at any time of the day as a ritual or if you feel that you need it.
Find a quiet, comfortable place.
Begin by bringing your awareness to your breathing
The tidal in and out of your breath
Now take 3 very deep breaths
Slow and deep
Follow the air right to the bottoms of your lungs
Right to the ends of your fingers
And the tips of your toes
As you release the breath, allow any tension that you immediately feel in your body to be released
And the air fills your body, visualise white light flooding in on the in-breath
and any sources of tension and conflict draining away on the out-breath
Now take your attention to your toes
Notice any tension that is there and allow it to release, so that they are loose and limp, just like a hand full of elastic bands
Now move your attention to the calves
Again, allow any tension in the calves to release
Turing them loose and limp
Just like a handful of elastic bands
Opening up all the joints in the feet
Allow this beautiful wave of relaxation to move slowly up the body paying attention to every muscle
Slowly and purposefully releasing the tension
Moving steadily upwards
The broad muscles of the back
The muscles around the ribcage
Neck and face
Pay particular attention around the neck and shoulders to really make sure that the tension is fully released
What are you holding onto?
That needs to be let go
Continuing to breathe slowly and deeply throughout the exercise.
Now in a deep state of relaxation focus on your breathing
in and out
slow and deep
Every time you do this it becomes easier
You can stay in this beautifully relaxed state for as long as you need
When you are ready, slowly bring yourself back to the present situation
Now agree to be kind to yourself today as you give yourself plenty of time to return to full awareness