Relaxation Exercises: Transcripts
This transcript was made from the recording by software. It may have small errors.
Introduction
Welcome friends to the Relaxation Place. Relaxation is a really important method that we can use to combat stress and in this way achieve a healthy balance in our lives. Doing relaxation exercises will help you to move beyond stressful situations and to deal with them in the same moment happen. We've prepared for you three different methods of relaxation. We hope that you enjoy them. Method 1: Deep Breathing.
Relaxation method 1: Deep Breathing
Method 1. Relaxation using breathing. Sit down. Relax yourself. Close your eyes. Relax every muscle in the most complete and deep way as possible. Starting with your head or your feet, center your attention. On each muscle, relaxing every one of them at once. Let the full weight of your body rest in the surface on which you're sitting. Concentrate on your breathing and breathe naturally in through your nose. Your mouth.
As you exhale, let go of all of your worries. And you can even say a word to yourself that you've chosen to help you. Something like, relax. We're going to do this respiration exercise 10 times. So we're going to breathe deeply in through our nose and exhale slowly through our mouths. Breathe in deeply through your nose and exhale slowly through your mouth. Way eight more times. In the beginning, it might take some practice until you get used to producing the feeling of relaxation.
Do it as many times as you're comfortable with. But remember, your goal is to be able to achieve a feeling, the same feeling you feel now, of relaxation in one minute or less whenever you want. This way you can choose to relax yourself any time of the day.
Relaxation method 2: Tensing and Relaxing Your Muscles
Method number two, using muscular tension and relaxation. This method requires you to tense and relax each muscle in your body. It's a three-step process beginning with tensing each muscle that's referred to and holding that tension for five seconds. The third step is to then relax the muscle and leave it in a state of relaxation for 20 seconds. The most important aspect of this exercise is to really feel the difference between tensed and relaxed muscles.
So let's get started with our forehead. Hold them for five seconds. Release your eyebrows and your forehead, relaxing them for 20 seconds. Repeat this exercise when you're done. Now let's move down the face. And this time we'll use our nose and our eyes. Close your eyes tightly. Hold them that way for five seconds. Relax your nose and open your eyes. Hold that for 20 seconds. Repeat that exercise when you're done.
Let's squeeze our lips together as tightly as possible. And hold them for five seconds. Relax them for 20 seconds. Repeat this exercise. Now take your tongue and put it all the way up to the top of your roof of your mouth. Hold that position for five seconds. Release your tongue. Relax it for 20 seconds. Then repeat the exercise. Now take your head and bring it back to the very back.
Relax it either on the back of your chair or on the back of your neck and just hold it that way for five seconds. Now raise your head, bringing your chin down to your chest and leave it there for 20 seconds. Repeat this exercise. Now we're moving down into our chest. Take a really deep breath and feel the muscles in your chest expand. Hold the breath for five seconds.
Breathe it out slowly. Feel relaxed as you allow the air to leave your lungs. Repeat this exercise. Now onto our shoulders. As if you could touch your ears with them. Hold it for five seconds. Relax your shoulders down. Onto the bicep. Squeeze the muscle in your arm as if you're trying to touch your shoulder with your fist. Way for five seconds. Release it and relax it for 20 seconds.
Do that again. Make a fist. Squeeze your bicep muscle. Bring your fist almost to your shoulders if you were going to touch it. Hold it for five seconds and release. Now do the same with your other arm. Squeeze your hand into a fist. Bring your fist over almost to touching your shoulder. Hold it tightly for five seconds and release. Do that one again. Hands. So use your right arm and your right wrist resting on the arm of a chair.
Open up your fingers and point them up to the top, straight up as if they're going up to the ceiling. Hold your fingers flexed in that way for five seconds. Feel the tension in your whole arm. Relax your arm and wrist and hand for 20 seconds. Do it again on the same arm and then switch to the other arm. Down. Let them rest on the chair. Raise your fingers up pointing towards the ceiling and hold them in that flex state for five seconds.
Relax them for 20 seconds and do it again. Now let's focus on your hands. Squeeze your right hand making a fish. Hold that fist for five seconds. Release it for 20 seconds. Then do it again. When you've done it twice on one hand, do it again on the other hand. So you're going to do it twice on each hand. Now let's go back down to our stomachs. Squeeze your abdomen in almost as if you were getting ready to receive a punch in your stomach.
Hold that for five seconds. Release it for 20. Hold it. Relaxed. Now repeat the exercise. Again, holding in your abdomen for five seconds, almost as tightly as if you were expecting a punch, and then release it. Now for the back. Form an arc with your back, separating yourself from the back of the chair. That arc or rounded position for 5 seconds. Now come back up, sit straight, relax against the chair for 20 seconds.
Repeat the exercise forming an arc with your back. Now onto your legs and thighs. Sit back in your chair. Raise your legs straight out. Hold them firmly into the air. Hold it for five seconds. Now release your legs and thighs back downward. Hold your legs down in a relaxed state for 20 seconds, then repeat it. Now, point your toes facing upwards. Hold them tightly, creating tension in the part, the back of your legs or the part we call the calves.
Hold it that way for 5 seconds. Now release your feet down. Hold them free for 20 seconds. And then repeat, pointing your toes upwards. Now, wiggle your toes on both of your feet as if you were putting them into sand, wiggling them around in sand. Feel that tension. Stop, rest for 20 seconds, and repeat. Exercise, remember to feel, recognize the sensation that you feel when you tense and relax.
Now allow your body to maintain the relaxed feeling for as long as you can.
Relaxation method 3: My Private Place
Method number three, my private place. Each one of us has a memory, a vision of a place that inspires total peace and tranquility in us. Make yourself comfortable, whether it's in a chair, sitting on the floor, or in whatever space and way that you want to in order to do this relaxation exercise. Now close your eyes. Closing your eyes will help you not to become distracted from the other things that are going on around you.
Put your hand on your abdomen and feel how it releases and pulls in each time you breathe. And feel the contraction. If you want, you can say to yourself something like, moving inward, moving outward. As you inhale, moving inward. As you exhale, moving outward. Or your breathing. Inhale deeply through the nose and slowly let the air release through your mouth. Each time that you breathe, feel all of your body relax.
Now imagine your favorite private place, Whether it's a countryside, the beach, the forest, or whatever comes to your mind. Let your imagination run to that very place. Step into that place, to that world, and let yourself be taken away by your imagination. Now slowly start to observe everything that is around you. Pay close attention to the smells of that place. Let them impregnate you. Inhale the fragrances of that very place.
Breathe in the peace and tranquility that place brings you. Listen to the sounds, the bird calls and bird songs from the birds that are flying around close by you. Look at the colors in your private space. Are there flowers around you? What colors are they? Warm, agreeable day. The breeze is softly caressing your cheeks and your hair is being moved by that fresh air. Now start walking slowly, observing everything around you, reserving every detail, in every inch of your favorite secret place.
Now the sun, its warmth is expanding rays to all of the natural beauty, the flowers, the trees in your secret place. The sun is so warm but not burning. These radiant rays moving all over you. Notice there's not even one cloud in the sky. Now feel those warm rays as they reach your body, inundating you with light and warmth. Those rays are energy-giving rays. Now enjoy the moment, the beauty of your secret place.
Feel it. Enjoy this moment in your private space, which fills you with peace and tranquility. This place where you feel protected. Relaxed. Peaceful. Stress-free. This is the place where there are no worries. Take your time and begin to prepare yourself to return to your now, to your current world. Continue breathing. And very slowly start to move your body. Feel your body. And begin to open your eyes. Hope you enjoyed your private place.
Introduction (Spanish)
Bienvenida amiga al sitio de relajación. La relajación es una manera que podemos utilizar para combatir el estrés y de esa manera alcanzar un equilibrio saludable en nuestras vidas. El hacer los ejercicios de relajación le ayudará a sobrellevar las situaciones estresantes en el mismo momento en que suceden. Hemos preparado tres ejercicios diferentes para ayudar con la relajación. Esperamos que gozas mucho de estos ejercicios.
Relaxation method 1: Deep Breathing (Spanish)
Método 1. Usando su respiración en la inhalación. En este ejercicio, se va a respirar profundamente por la nariz y exhala lentamente por la boca. Para empezar, siéntese tranquilamente. Cierre sus ojos. Completa que sea posible. Comience con algún extremo de su cuerpo, ya sea la cabeza o los pies, y centre su atención en cada músculo, relajando cada uno a la vez. Deje que todo el peso de su cuerpo descanse en la superficie en donde está sentada.
Cuando bote el aire por su boca, bote sus preocupaciones y entre sí diga una palabra breve que usted haya elegido para repetir. Por ejemplo, la palabra relájate o tranquilate. Vamos a practicarlo. Respira profundamente por la nariz y exhala lentamente por la boca. Inhala. Exhala. Inhala. Exhala. Continúe estos pasos por ocho veces más. Al principio, cuando usted practica y hasta que se acostumbre a producir la sensación de la regalación, tome su tiempo.
Su meta es ser capaz de alcanzar esta sensación en un minuto o menos. Lo desee. De esta forma, usted misma puede otorgarse un momento de relajación a cualquier hora del día.
Relaxation method 2: Using Muscular Tension and Relaxation (Spanish, Part 1)
Método 2. Usando la tensión muscular en la inhalación. Este método requiere que usted tense y relaje cada músculo del cuerpo. Haga lo siguiente con cada parte de su cuerpo durante dos veces seguidas. Paso 1. Tense o contraiga cada músculo. Paso 2. Mantenga la tensión por 5 segundos. Y paso tres, relaje el músculo por 20 segundos y fíjese en cómo se siente después. Es muy importante darse cuenta de la diferencia que existe entre la tensión y la rejalación.
Vamos a empezar. Arrugue su nariz, cierre los ojos y apriételos. Manténgalos por cinco segundos. Ahora, relaje su cara, su nariz y los ojos. Manténgaselo así por veinte segundos. Vamos por los labios. Junte los labios y presiónelos. Manténgalos así por 5 segundos. Relaje los labios por 20 segundos. Ahora, empuje su lengua hasta la parte de arriba de su boca y manténgalo así por 5 segundos. Relaje su lengua. Mantenga la lengua relajada por 20 segundos.
Presione su cabeza hacia el respaldo de la silla donde está sentado o hacia atrás. Manténgalo así por 5 segundos. Su cabeza por 20 segundos. Respire hondamente hasta sentir que los músculos de su pecho se contraen. Contenga la respiración por 5 segundos. Y luego bote el aire lentamente. Vamos por los hombros. Levante los hombros como si fuera a tocar sus orejas con ellos. Manténgalos así por cinco segundos. Bájelos.
Ahora, los bíceps. Aprete los músculos de su brazo y intente tocar su hombro derecho con el puño de la mano derecha. Manténgalo así por 5 segundos. Relaje su bíceps. Haga lo mismo con el brazo izquierdo. Manténgalo por 5 segundos. Relaje el otro brazo. Ahora, vamos por los antebrazos y manos. Con su brazo derecho y su muñeca descansando sobre el brazo de una silla, levante los dedos apuntados hacia arriba.
Manténgalo así por cinco segundos. Anote la tensión que aparece en todo su brazo. Relaje el antebrazo y mano. Aprete su mano derecha haciendo un puño. Manténgalo así por cinco segundos. Abre su mano. Con la frente, la cara, los labios, la lengua, el cuello, el pecho, los hombros, los biceps, antebrazos y manos. Continuemos en un segundo con la otra parte del cuerpo.
Relaxation method 2: Using Muscular Tension and Relaxation (Spanish, Part 2)
Ahora, volvamos a usar la tensión muscular en la regalación. Aprete el abdomen como si fuera a recibir un golpe en el estómago. Manténgalo así de apretado por 5 segundos. Relaje el abdomen. Repita ese ejercicio una vez más. Vamos por la espalda. Forme un arco con su espalda, separándose del respaldo de la silla. Manténgalo así por 5 segundos, aguantando su espalda en ese arco. Relaje su espalda. Manténgalo por 20 segundos.
Ejercicio. Ahora, con las piernas y los muslos, levanta las piernas sobre la silla, sosteniéndolas firme en el aire. Manténgalos así por 5 segundos. Aponte los dedos de sus pies hacia arriba, creando una tensión en la parte de atrás de sus piernas. Manténgalo así por 5 segundos. Relaje sus dedos por 20 segundos y repite el ejercicio. Finalmente, mueva los dedos de sus pies como si estuviera metiéndolos en la arena.
Sienta la tensión. Hazlo por 5 segundos. Relaje los dedos por 20 segundos y repite el ejercicio. Ya que haya terminado estos ejercicios, fíjese en la sensación que experimenta. Permita que todo su cuerpo se mantenga relajado por un rato.
Relaxation method 3: My Private Place (Spanish)
Método número tres. El lugar privado. Cada uno de nosotros tenemos un sitio especial, un sitio privado que nos inspira la paz y tranquilidad. Póngase cómoda, ya sea en su asiento, en el piso o en cualquier otro lugar donde quisieras. Cierre sus ojos. Esto le ayudará a no distraerse con otras cosas a su alrededor. Coloque su mano en su vientre y sienta cómo sube y baja lentamente cada vez que respira.
Encontrarse en su respiración. Injale profundamente por su nariz y lentamente saque el aire por su boca. Cada vez que respire, sienta como todo su cuerpo se relaja. Ahora, imagínese un paisaje o un lugar secreto, privado, cualquier que desee. Deje que su imaginación la lleve a ese lugar. Entre a ese lugar. A ese mundo y déjese llevar por su imaginación. Empiece a observar todo lo que hay a su alrededor.
Ese lugar y emprégnese de ellos. Injale la fragancia de ese dicho lugar. Respire la paz y tranquilidad de ese lugar. Escuche los sonidos, el canto de los pajaritos que están volando cerca de El sonido del mar. Mire los colores de su lugar privado. Los colores especialmente de las flores que están a su alrededor. ¿Qué colores hay? Es un día hermoso, agradable y cálido. La brisa se acaricia suavemente las mejillas y nuestro cabello se mueve al compás del aire fresco.
Todo lo que hay a su alrededor. Recuerda cada detalle de su lugar privado en su mente. De pronto le llama la atención el sol, que expande sus rayos a toda la naturaleza. Una nube en el cielo. Sienta como los rayos cálidos del sol llegan directamente a su cuerpo, inundándolo de luz y calor. Estos rayos le dan energía. Disfrute por un momento más la belleza de este lugar privado.
Siéntese y disfrute de este momento en su lugar privado, lleno de paz y tranquilidad. Este lugar donde se siente protegida, relajada, tranquila. Este lugar donde no hay preocupaciones. Ahora, prepárese para regresar a su mundo. Esto lo hace continuando su respiración. Tome su tiempo. Empiece lentamente a mover su cuerpo para así abrir sus ojos. Esperamos que haya disfrutado de este lugar privado.