Compare the tensed muscles to the relaxed ones in the opposite arm, and in the rest of the body. When you’re ready, take a deep breath in, and, as you exhale,
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This resource guide was produced at the Trauma Center, with the funding of the Massachusetts Office for Victim Assistance (MOVA), under afederal Anti-Terrorism Supplemental Grant (ATSG), to aid Victims of and Responders to the 9/11 Terrorist Attacks. It is not intended tosupplant professional support.1Relaxation and Relaxation ExercisesWhen we are under stress the body goes into survival mode. It produces stress hormones, which gear usup to respond to perceived danger. This has come to be known as the Òfight or flightÓ response. In thatstate, the heart rate increases, respiration becomes rapid and shallow, there is a rise in blood pressure,and the brain itself moves into a primitive ÒsurvivalÓ mode, suppressing normal thought functions(evaluation, planning, deciding, encoding memory normally, etc.). The result of this is that we react ratherthan being able to evaluate and plan a response to the stressor. Under certain circumstances, the bodymay be in a constant state of Òfight or flight,Ó which is exhausting and can contribute to the developmentof physical stress-related disorders, such as cardiac problems, chronic high blood pressure, andincreased risk of stroke.Tips for relaxationFind a quiet space where you wonÕt be interrupted for at least 30 minutes. Turn the lights down if you like.ItÕs helpful to wear loose, comfortable clothing. If there is unavoidable noise, it may help to put on somebackground music or a tape of natural sounds. Turn off the phone and give yourself permission to devotesome time to self-care.You may sit or lie down for relaxation. If you sit in a chair, itÕs preferable to have your spine straight andsupported by the chair back. If you lie down, you may want your back flat, and legs straight. ItÕspreferable to have your legs uncrossed, extended, so you can feel the flow of energy. These are all justsuggestions, however; the most important thing is that you feel comfortable and free to position yourselfas you need.Research shows that relaxing the body will relax the mind, and vice versa. If you struggle with racing,obsessive or intrusive thoughts, it might help to focus on the body. If you have a lot of physical tension orpain, it may be better to work on relaxing the mind. ItÕs hard to predict which exercise will work for whom;itÕs best to try different relaxation exercises until you find the one that feels right. Remember that you arepracticing a skill Ð like playing the piano. The more you practice, the more effective your relaxation workbecomes.It is important to work toward an attitude of acceptance of whatever occurs in your session, rather thangrowing impatient if you donÕt achieve a given result. You are just exploring the sensations or images youchoose to focus on, and noticing what happens physically, emotionally and mentally. This ÒmindfulÓapproach will pay off, and you will eventually be able to experience a state shift Ð that is a deep, peacefulstate of relaxation. As you get better and better at the mindful self-observation, you will be able to use itall the time, to notice what is going on in your body, to notice your emotions, and to pay attention to thethoughts that may be contributing to your emotional distress.It is helpful to start out each relaxation exercise by doing a simple check in of your emotional state, yourthoughts, and what you are feeling in your body. Just notice what is happening, without judgment orexpectation.
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This resource guide was produced at the Trauma Center, with the funding of the Massachusetts Office for Victim Assistance (MOVA), under afederal Anti-Terrorism Supplemental Grant (ATSG), to aid Victims of and Responders to the 9/11 Terrorist Attacks. It is not intended tosupplant professional support.2Progressive Muscle RelaxationThis exercise involves systematically tensing and relaxing different muscle groups. This is a goodrelaxation exercise for those who have trouble concentrating, or experience racing thoughts or othermental distractions. You may leave your eyes open or close them, as you prefer. Experiment with howmuch you tense your target muscles: some find tensing tightly is most helpful, while others use Òthresholdtensing,Ó just tightening enough to barely sense the tension.Start out by taking a few deep breaths into the abdomen. Just notice the breath.Do a simple check-in of your emotional state, your thoughts, and what you are feeling in your body. Justnotice what is happening, without judgment or expectation.Make a fist with your right hand, and tense the muscles in your right forearm, allowing the rest of the armto remain relaxed.Study the sensations of tension.Compare the tensed muscles to the relaxed ones in the opposite arm, and in the rest of the body.When youÕre ready, take a deep breath in, and, as you exhale, slowly, gradually release all of the tension,until every last bit has left the tensed muscles. You may imagine itÕs like a fire hose that was rigid andbecomes more flexible as the water drains out, or a any image that works for you.Spend a few moments studying and appreciating the sensations in the muscles once they are relaxed.Repeat this with your left fist and forearm.Raise your right shoulder, pin your right upper arm to the side of your body, and tense the muscles in theright upper arm and shoulder.Study the sensations of tension.Compare the tensed muscles to the relaxed ones in the opposite arm, and in the rest of the body.When youÕre ready, take a deep breath in, and, as you exhale, slowly, gradually release all of the tension,until every last bit has left the tensed muscles. Find an image that captures this gradual release of tensionfor you: the sun melting ice, butter melting, releasing pressure with a valve, et cetera.Spend a few moments studying and appreciating the sensations in the muscles once they are relaxed.Repeat this with your left upper arm and shoulder.With your leg extended, bend your right foot up at an angle, so the muscles of your right calf, shin, ankleand foot are tensed. Allow the rest of the leg to remain relaxed.Study the sensations of tension.Compare the tensed muscles to the relaxed ones in the rest of the leg, and in the rest of the body.When youÕre ready, take a deep breath in, and, as you exhale, slowly, gradually release all of the tension,until every last bit has left the tensed muscles. You may imagine itÕs like a fire hose that was rigid andbecomes more flexible as the water drains out.Spend a few moments studying and appreciating the sensations in the muscles once they are relaxed.Repeat this with your left foot and lower leg.Tense the muscles in the right buttock and thigh, allowing the remaining muscles in the right leg to remainas relaxed as possible.Study the sensations of tension.Compare the tensed muscles to the relaxed ones in the opposite buttock and thigh, and in the rest of thebody.When youÕre ready, take a deep breath in, and, as you exhale, slowly, gradually release all of the tension,until every last bit has left the tensed muscles.
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This resource guide was produced at the Trauma Center, with the funding of the Massachusetts Office for Victim Assistance (MOVA), under afederal Anti-Terrorism Supplemental Grant (ATSG), to aid Victims of and Responders to the 9/11 Terrorist Attacks. It is not intended tosupplant professional support.3Spend a few moments studying and appreciating the sensations in the muscles once they are relaxed.Repeat this on the left side.Suck in your abdominal muscles, and simultaneously push the small of your back against the chair orfloor. Study the sensations of tension.Compare the tensed muscles to the relaxed ones in the rest of your body.When youÕre ready, take a deep breath in, and, as you exhale, slowly, gradually release all of the tension,until every last bit has left the tensed muscles.Spend a few moments studying and appreciating the sensations in the muscles once they are relaxed.Let your head fall forward, or, alternatively, press your head backward against a wall, to tense themuscles in the back of your neck.Study the sensations of tension.Compare the tensed muscles to the relaxed ones in the rest of your body.When youÕre ready, take a deep breath in, and, as you exhale, slowly, gradually release all of the tension,until every last bit has left the tensed muscles.Spend a few moments studying and appreciating the sensations in the muscles once they are relaxed.Push your tongue against your upper palette, purse your lips, squint your eyes, tighten your jaw andscrunch up your face.Study the sensations of tension.Compare the tensed muscles to the relaxed ones in the rest of your body.When youÕre ready, take a deep breath in, and, as you exhale, slowly, gradually release all of the tension,until every last bit has left the tensed muscles.Spend a few moments studying and appreciating the sensations in the muscles once they are relaxed.Take a few slow, deep breaths, and allow yourself to be aware of the sensations throughout your body. Ifthere is any part that remains tense, repeat the exercise there until the tension is gone. Just allow therelaxation to move through your body in waves, allowing yourself to relax more, and more, and moredeeply as you continue to take slow, deep breaths. If you like the seashore, you may want to think ofgentle waves lapping at the sand, gradually washing away physical, and emotional, and mental tension,smoothing É soothing Érelaxing.When you are done with the relaxation exercise, allow yourself a few minutes to reorient before gettingup. Just enjoy the sensations of relaxation throughout your body. You may notice sensations you havenever been aware of before.
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This resource guide was produced at the Trauma Center, with the funding of the Massachusetts Office for Victim Assistance (MOVA), under afederal Anti-Terrorism Supplemental Grant (ATSG), to aid Victims of and Responders to the 9/11 Terrorist Attacks. It is not intended tosupplant professional support.4Meditation on the BreathSit in a chair with the spine straight and supported and the feet flat on the floor. Or, you may lie down flaton your back.Do a simple check-in of your emotional state, your thoughts, and what you are feeling in your body. Justnotice what is happening, without judgment or expectation.Let your body begin to relax, consciously releasing tension. Begin to follow the breath. The stance formeditation and relaxation is always compassionate and curious, never judgmental or rigid. Notice thesensations as you take a breath in through your nose, inhale it through your throat, and into the lungs.Notice the sensations as the lungs expand to full capacity. Hold the breath for a moment, and notice howthat feels. Then exhale slowly and completely, though the lips, and notice the release of tension in thelungs and rib cage. Pause briefly again before taking the next breath. Now, just allow your breathing benatural. Focus your attention on the subtle sensations of breathing.If you like, you may imagine that you are sending warm, healing energy to every cell in your body withevery in-breath, and washing away tension, pain and left over emotions with each out-breath. Just allowyourself to relax into each breath.Your mind will probably wander after a few breaths. As thoughts intrude on your breath mindfulness, justnotice them, label them as thoughts, and allow them to pass by unexplored, as if you were idly watchingclouds float through a summer sky. Each time your attention wanders, just notice that and return yourfocus gently to your breath.If you like, you may add a ÒmantraÓ to this breath meditation. For example, on the in-breath you maysilently say the word ÒCALMÓ and on the out-breath, the word ÒCLEARÓ (any combination you choose thatsuggests relaxation and letting go is fine). Just continue to breathe, slow deep breaths, in through thenose and out through the lips, focusing on the sensations, and returning to the breath each time the mindwanders.Practicing this breath meditation has many advantages. Deep abdominal breaths cue the autonomicnervous system to relax. It is a very simple and effective way to relax the body quickly. It also allows youto notice what is happening in your body. It is helpful to discipline the mind to focus on a neutral orpleasant subject, rather than allowing it to be dominated by unpleasant, intrusive thoughts. Over time,you will gradually learn to focus and quiet your mind and calm your body by following your breath.
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This resource guide was produced at the Trauma Center, with the funding of the Massachusetts Office for Victim Assistance (MOVA), under afederal Anti-Terrorism Supplemental Grant (ATSG), to aid Victims of and Responders to the 9/11 Terrorist Attacks. It is not intended tosupplant professional support.5Sitting RelaxationSit in a chair with your spine straight and your back supported. Let your legs extend outward from thechair, with your feet flat on the floor.Do a simple check-in of your emotional state, your thoughts, and what you are feeling in your body. Justnotice what is happening, without judgment or expectation.Focus on the sensations of your hips and thighs sitting on the chair. Notice the solidity of the chair, andthe surface that supports your weight. Feel the soles of your feet, noticing the whole surface where theyare in contact with the floor. Give yourself permission to give in to gravity and let the chair and floorsupport your weight.Take a few slow, deep breaths, in through the nose and out through the mouth. Focus on the feeling ofthe breath, the movement of your chest, rib cage, shoulders, the expansion of your lungs. Now imaginethat your are breathing through the soles of your feet. As you take breath, imagine that you are bringingwarm, healing energy to every cell of your body. As you breathe out, imagine that cleansing your body oftension, pain, and old, left over emotions.As you breathe in, imagine filling your feet up with this positive, relaxing energy. Notice the warm,pleasant sensations moving into your toes, the balls of your feet, your arches, heels, insteps, and allthrough your feet. Give yourself the time you need to allow this to happen. Continue to focus on your feetuntil they feel completely relaxed and comfortable.Take another breath in, and imagine it filling up your ankles and lower legs. If you canÕt immediatelysense a part of your body, you might try rubbing or kneading it. Continue to move up through thecalves and shins. Always take the time needed to work your way through the given part, allowingyourself to sense the shift in sensation. Move gradually into your knees, feeling the warmth move intothem, then the backs of your thighs, tops of your thighs É pelvis É buttocks É belly É the small of yourback É midriff É middle back É chest É upper back. Iimagine the warm, relaxing energy movingthrough all your internal organs. Fill you lungs with the healing energy. As you continue to breathe, let theenergy move into your shoulders, and upper arms, into your elbows, lower arms, wrists, palms, andfingers. Allowing the arms to remain relaxed, return to the shoulders and, again, fill them with warm,healing energy. Let the breath take this warm, relaxing energy up into the back of the neck, taking all thetime you need to let the relaxing sensations massage and relax the neck muscles, then into the front ofthe neck, the throat, the tongue, the jaw, cheeks, the muscles around the mouth, nose and eyes, thetemples and around and inside the ears, the scalp, the base of the skull. Take all the time you need forthe relaxing sensations to fill and warm each part of your body.Continue to breathe, and imagine your whole body is filled with glowing, golden light. You might imagineyou are sitting on an elevator, and that, as it descends, floor by floor, you become more and more deeplyrelaxed. Just notice the changes you experience in your body as this happens. Appreciate the sense ofpeacefulness and calm and the pleasant sensations that you feel. Tell yourself that you can remainrelaxed throughout the day, and that you will return to the room feeling calm and peaceful, but alert andenergetic.If you canÕt feel the warmth in parts of your body when you first try this exercise, or if there are parts ofyour body you canÕt feel at all, stay with it. You are working on establishing the connections you need tosense what is occurring in your body, which is crucial for healthy physical and emotional function.
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This resource guide was produced at the Trauma Center, with the funding of the Massachusetts Office for Victim Assistance (MOVA), under afederal Anti-Terrorism Supplemental Grant (ATSG), to aid Victims of and Responders to the 9/11 Terrorist Attacks. It is not intended tosupplant professional support.6Guided ImageryImagine going to a place, real or invented, where you feel safe, peaceful and calm. You want to take thetime to develop the imagery so you fully experience this place with all your senses.Start out with a simple check-in of your emotional state, your thoughts, and what you are feeling in yourbody. Just notice whatÕs happening, without judgment or expectation. Let your breath deepen, and locatea spot in your body where you are starting to feel an opening, a lightness, or a loosening. Allow that toexpand with every in-breath and every out-breath, imagining it gradually filling up your entire body.Imagine this relaxing energy moving through your body in waves, reaching every part of you.Sea ShoreImagine you are at the sea shore on a beautiful day. ItÕs the perfect time of day, and the perfect time ofyear for you to be there. Recall the feeling you get in your body when you are at the beach, or what itwas like when you were there as a child. Let yourself explore that feeling.Imagine the warmth of the sun on the top of your head and your shoulders. Allow this image to develop.Perhaps thereÕs a pleasant breeze, which your feel on your face and arms. Imagine the refreshing, saltybreeze off the water, and breathe. Maybe you can even taste the salt spray.Look up and down the beach and notice the expanse of sand, the color and texture of it, the way itsparkles in the sunlight. Imagine that you are standing in the dry, soft, sand, and feel it beneath your feetand between your toes. Imagine taking a few steps, and feeling what itÕs like to walk in deep, warm. softsand. Move closer to the water and walk in the cool, firm sand. Feel it take on the shape of your feet asyou walk. Look behind you and see your footprints. Notice the waves gently rolling in and lapping theshore, gradually smoothing those footprints out, rhythmically washing them away as the waves roll backout.Look at the edge of the water and notice the color. Notice that color meeting the sand, and the wavesgently lapping on the shore, rolling in, breaking softly, and going back out, over and over, endlessly. Hearthe, deep, calming, rhythmic sound of the waves breaking on the beach. Look out to the horizon, andnotice the waves as far back as you can see, rolling toward the shore, breaking, glittering in the sunlight.Notice the dancing light moving rhythmically across the whole surface of the water. Notice the placewhere the surf meets the sky, and see where the colors come together. Notice the light. Let yourself feelthe expanse of the sky, and imagine breathing that in, filling yourself with that feeling of spaciousness,brightness and light.If you like, you might imagine going into the water, and feeling gently carried on the waves, safe in theprotected cove, warmed by the sun. Just rolling gently on the surf, carried safely on the buoyant waves.When you come out of the water, find the clean, dry, soft towel you have placed there. Imagine lyingdown on the towel, feeling the warm sand beneath mold itself to your body. Notice how the warm, firmsurface supports your whole body, and allow yourself to relax deeply into it, letting the warmth andcomfort fill your body and mind.When you have finished your guided meditation, take a few minutes to sit quietly, noticing what you areexperiencing in your body, what your thoughts and emotions are like.Other ideas for guided meditation: walking through a meadow, floating in the clouds, snorkeling in a coralreef, sitting by a fire in a cozy cabin, being in lovely, comfortable room, or in bed on a rainy day.
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