Relax (BLICK-12-EN)

Relax

Single work

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No preparation required

This exercise can be started immediately

Ensure an undisturbed room and a quiet atmosphere. Cell phones are turned off. Circle of chairs with sufficient distance.

In this exercise, it is important that the trainer him/herself exudes calmness and composure and encourages the participants to stay completely with themselves

This exercise is suitable for reducing nervousness and inner turmoil, stress and strain.

Conscious breathing has been a central component of health teachings from the Far East for more than 3,000 years. In yoga, breathing exercises are called pranayama.

People breathe in up to 10,000 liters of fresh air a day, mostly incidentally. A great deal of power can be drawn from conscious breathing. Breathing in has an activating effect, breathing out has a relaxing effect. The longer you breathe out in relative terms, the greater the relaxation effect.

Through this method/action, these benefits are achieved:

• Increasing and refining self-awareness
• Development of conscious body presence
• health promotion
• Deepening of breathing
• Contact with oneself in the here and now
• Perception of state of mind and needs
• Learning simple and effective methods of relaxation

Step 1

The trainer invites the participants to sit on their chairs and assume a comfortable yet upright posture. “Both feet are on the floor. Notice the contact with the seat and to give yourself some time to arrive completely in the here and now.

Let thoughts drift, direct your perception inward and, if possible, close your eyes - or hold a non-focused gaze.”

Step 2

Now the trainer gives the following instruction:

"Place your right hand on the area between your shoulder and neck. Grasp your right elbow with your left hand to complete the circuit. Let the phrase - The body breathes - the body has weight - work on you.

Then, with your right hand, begin to massage, loosen and stretch out the muscles of the neck. There is often a lot of tension here, which can now be released.

Continue to the neck muscles and with the help of the "arm lever" also to the shoulder blades. Press, massage, move the muscles as you feel comfortable. It can also be very powerful........

Continue to the shoulder joint, to the upper arm, embrace the elbow and circle a few times.

Continue to the forearm. Surround the wrist and circle a few times. Finally, massage the palms and fingers.

Now place both hands relaxed on the thighs and give yourself time to trace and notice the differences between the two arms."

Then follow the same procedure for the other side. Left hand on right shoulder ...

Step 3

In the following section, the concentration and perception is directed to the breathing.

"First, notice what you can feel of your natural breathing. Where can you perceive it, does the body move, how does your breathing feel ...? Do you breathe in more than out, or ...?

Chest breathing - 3 deep breaths:

First, place your hands on the upper lung area below both collarbones and consciously direct your breathing there.

Flank breathing: 3 deep breaths

Then place your hands on the sides of your ribs and develop a feeling for this area. Can you send your breath there? Are your flanks moving here?

Abdominal breathing - 3 deep breaths:

As a last step, place your hands relaxed on the abdomen just below the navel. Now consciously direct your breathing into this space and feel how the abdominal wall rises and falls. Breathing is noticeably deepened here, calmer, and all organs are moved and invigorated in this way.

Now return to your natural breathing and notice if anything has changed here. Let the exercise end with a few deep breaths. Stretch, let the body move if it wants to. Feel yourself from head to toe in a new presence.”

Step 4

Reflection and sharing about the experience with the following questions:

• How do you feel now? Can you describe the present state?
• What effect did the exercises have on you?
• What did you notice in particular?
• How did you feel during these exercises?
• Was it easy or difficult to keep the concentration?
• Which part of the process appealed to you the most?
• What would you like to take away for your everyday life?

To conclude, it may also be useful to remind participants of the three elements used and how quickly and easily they can access a more relaxed way of being.

So:

1. the body breathes and the body has weight. I don't have to add anything to it :-)
2. touch is the "original form" of affection and conveys a feeling of safety and security.

Breathing is the only body function that we can consciously change, control and regulate. It gives us many possibilities for relaxation but also for revitalization.

Expressing gratitude to the participants for engaging in this experience.

Christine Kaufmann

www.christine-kaufmann-art.coms

Instagram: christine_kaufmann_art

Christine Kaufmann is a psychotherapist, coach and artist, trained in the method of movement analysis/dance therapy. She has been accompanying people to more clarity, presence and creative power for more than 30 years. Individual and group work. Cooperation with public institutions in the field of health, education and integration in Vienna. Further education for teachers and trainers in adult education.

The focus of her work is the use of creative media. People get in touch with themselves, their topics and potentials in a direct way and find their own ways and creative solutions for shaping their lives.

Intensive devotion to painting since 1998 with exhibitions in Austria and internationally.

Performing Arts

English, German