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ccc15_relaxation_lying_down_relaxation_allongee [2015/08/05 20:15]
emily [Une séance de relaxation allongé]
ccc15_relaxation_lying_down_relaxation_allongee [2015/08/05 20:17]
emily [Relaxation Standing up]
Line 41: Line 41:
  
   * When standing up, first turn on a side, and use your arms to help you stand.   * When standing up, first turn on a side, and use your arms to help you stand.
 +
 +===== Relaxation standing up =====
 +
 +About 5 minutes (time is indicative). ​
 +Speak slowly with a calm voice, leaving the [time] between sentences (indicative).
 +
 +  * Take a comfortable position, spread your feet at shoulder width, let your arms rest alongside. Imagine your head is suspended by a wire, and your feet are attracted towards the center of the earth.
 +[10s]
 +  * Slow down your respiration. Inflate your belly when inhaling, and release it when exhaling. Visualize the airflow in your lungs, inspiring and expiring.
 +[20s]
 +  * Imagine you are under a tepid and pleasant shower. The water flows on you and takes away all the tensions, progressively,​ from the head to the feet.
 +[10s]
 +  * The water streams on your head, your face, and releases all the muscles.
 +[20s]
 +  * The water streams on your neck, and takes away all the tensions.
 +[10s]
 +  * The water streams on your shoulders now, down your arms, taking away all the tensions, releasing all the muscles.
 +[20s]
 +  * The water streams on your chest, and releases the muscles. It reaches the belly, relaxing it as well.
 +[10s]
 +  * Now the water streams on your back, and all your back relaxes at the contact. All the tensions are going away.
 +[20s]
 +  * The water streams on your hips, on your legs down to the feet. The muscles relax and all the tensions are going away.
 +[10s]
 +  * The water streams on the feet now, relaxing them, and all the tensions are going far, far away with it.
 +[20s]
 +  * Now do it all again, visualize the flow of the water, relaxing your head, your neck, shoulders, the trunk and the legs even more. Each time, the water takes the tensions with it.
 +[1min]
 +  * Now stop thinking, just observe the sensations from your relaxed body.
 +[1min]
 +  * Start to regain consciousness of your body, by rubbing your hands, stretching a bit… and open your eyes.
 +
  
 ===== Une séance de relaxation allongé ===== ===== Une séance de relaxation allongé =====
Line 83: Line 115:
   * Pour se relever, tournez-vous d'​abord sur un côté puis redressez-vous en s'​aidant des bras.   * Pour se relever, tournez-vous d'​abord sur un côté puis redressez-vous en s'​aidant des bras.
  
-===== Relaxation Standing up ===== 
- 
-About 5 minutes (time is indicative). ​ 
-Speak slowly with a calm voice, leaving the [time] between sentences (indicative). 
- 
-  * Take a comfortable position, spread your feet at shoulder width, let your arms rest alongside. Imagine your head is suspended by a wire, and your feet are attracted towards the center of the earth. 
-[10s] 
-  * Slow down your respiration. Inflate your belly when inhaling, and release it when exhaling. Visualize the airflow in your lungs, inspiring and expiring. 
-[20s] 
-  * Imagine you are under a tepid and pleasant shower. The water flows on you and takes away all the tensions, progressively,​ from the head to the feet. 
-[10s] 
-  * The water streams on your head, your face, and releases all the muscles. 
-[20s] 
-  * The water streams on your neck, and takes away all the tensions. 
-[10s] 
-  * The water streams on your shoulders now, down your arms, taking away all the tensions, releasing all the muscles. 
-[20s] 
-  * The water streams on your chest, and releases the muscles. It reaches the belly, relaxing it as well. 
-[10s] 
-  * Now the water streams on your back, and all your back relaxes at the contact. All the tensions are going away. 
-[20s] 
-  * The water streams on your hips, on your legs down to the feet. The muscles relax and all the tensions are going away. 
-[10s] 
-  * The water streams on the feet now, relaxing them, and all the tensions are going far, far away with it. 
-[20s] 
-  * Now do it all again, visualize the flow of the water, relaxing your head, your neck, shoulders, the trunk and the legs even more. Each time, the water takes the tensions with it. 
-[1min] 
-  * Now stop thinking, just observe the sensations from your relaxed body. 
-[1min] 
-  * Start to regain consciousness of your body, by rubbing your hands, stretching a bit… and open your eyes. 
  
 ===== Une séance de relaxation debout ==== ===== Une séance de relaxation debout ====
ccc15_relaxation_lying_down_relaxation_allongee.txt · Last modified: 2015/08/05 20:17 by emily