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We breathe in through our nose and breathe out through the mouth. The breathing must be slow, but naturally done through the diaphragm.
Stage I (1
week)
The aim - to feel the weight of your body. Here is the first step to achieve, in a simple way, complete relaxation of the body.
We start with relaxing the skeletal musculature. In practice, we must imagine that our body is becoming ever heaver: you start with the formula âmy right arm is heavyâ, then you continue with the left arm, and so on, you gradually proceed, thus generalising the feeling of heaviness over your whole body, all its parts (my body becomes inert), my arms are heavy, ever heavier, very heavy.
Stage 2 (2
week)
The aim - to feel that our body becomes warm. Here isthe second step to achieve, in a simple manner, complete relaxation of the body.
It is in fact possible to obtain a real peripheral vasodilation, corresponding to the relaxation of the musculature that covers the blood vessels. This condition is realised through the induction of heat which, as for the heaviness, becomes generalised from the arm to the whole body with the feeling of delicate and pleasant warmth.
In practice, we must imagine that our body is becoming warm, ever warmer: you start with the formula âmy right arm is warmâ, then you continue with the left arm, and so on, you gradually proceed, thus generalising the feeling of warmth over your whole body, in all its parts (âmy body becomes warm, my arms are warm, ever warmer, the warmth embraces my whole bodyâ).
Stage III (3
week)
The aim - to calm and control the rhythm of your breathing
With the formula âmy breathing is calm and regularâ your breathing becomes deeper and spontaneous, approaching that state which you have during your sleep.
Having reached this phase, we arrive at an ever greater state of calm and less interference from worrying thoughts.
We breathe in through our nose and breathe out through our mouth. The breathing must be slow, but naturally done through the diaphragm. Our breathing must become ever calmer.
Stage IV (4
week)
The aim - exercise to calm your heart (âmy heart beats calmly and regularlyâ).
This exercise, regulating cardiac activity, allows for the consolidation of the state of relaxation; moreover, as cardiac functionality is very much influenced by psychological and emotional factors, it helps us to reach a deeper emotional relaxation. It helps people who, in stressful situations, feel a violent and sometimes irregular heart-beat.
Letâs move our attention to the heart, its beat, its rhythm and letâs repeat âmy heart is beating calmly and regularly - ever calmer and regular - Iâm relaxed, ever more relaxedâ.
Stage V (5
week)
The aim - to feel internal warmth in the solar plexus
A nervous structure situated under the diaphragm, between the stomach and the vertebral column, which connects to numerous internal organs: stomach, intestine, liver, pancreas, kidneys and adrenal glands.
With the formula âmy solar plexus is pleasantly warmâ, that structure spreads over all the above-mentioned abdominal organs.
Stage VI (6
week)
The aim - to feel a cool forehead
While for the body stretching and relaxation are encouraged by vasodilation (exercises of the weight and warmth of the body, see stages I and II), as regards the head, vasoconstriction - a pleasant calming feeling, that is: we feel a delicate coolness on our forehead.
This exercise foresees the repetition of the formula âmy forehead is pleasantly coolâ, which induces in us a feeling of well-being and relaxation also around your head.
In this phase of relaxation, we are by now in a âstate of blissâ, that is: a deep feeling of bodily and mental calm, which is the essence of relaxation.
The relaxation is complete and deep.
by now
We have become experts!
The ideal would be, the aim is: that this exercise should become a habit.
Benefits of the constant practice of relaxation:
stretching the body,
recovery of physical and psychological energy,
improvement in vital performance,
normalisation and self-regulation of the bodily functions,
emotional tranquillity,
greater introspection and self-awareness
control of your behaviour
reduction in the perception of pain.
A dive into the depths of man
Every one
of us is like a house with three rooms
:
1 the room of the soul (to be set up)
2 the room of the body (to be set up)
3 the room of the SPIRIT (set up and unchangeable)
Our actions correspond to each room.
We can say that the soul is found halfway between the spirit and the body, it is like a mediator between the spiritual and the material. It is the âfield of battleâ between good and evil. I do not want to touch on all the functions of the soul, but only on some which, in my opinion, can help us in our awareness of the positives and negatives that we find in ourselves.
Are you 20 years old?
40
60
80
100
120
all this time is our past, our history, our life - inside us there are the marks, the wounds and the scars, the successes and the joys of our history - we can say a âbookâ where there is written everything - in detail.
Do we want to know our history?
To put it in order?
Make peace with ourselves?
Now!
Right now, is the right moment!
1st The memory
As
I have written before, inside us, in our memory, we find all of our past. Let us try to imagine that we find ourselves in an archive full of shelving, full of dusty documents. This image has a certain effect on us, but also makes us curious. In the beginning, perhaps we do not have the faintest idea of what we must do, what and where to look.
Too many things!
Disorganised!
Covered in dust!
We certainly know a term: dust
. Here is what we must do: dust off our memory, that is: bring back light and significance to those histories that we have lived and that have made us what we are. To do this, we start from now and little by little we turn back.
There you are!
The second habit to develop!
EVERY DAY MAKE âAN EXAMINATION OF YOUR CONSCIENCEâ OR âSELF-ANALYSE THE DAYâ!
The development of this habit is fundamental to keeping our memory in order, without suspended or unresolved things. From today on, we must do it regularly, right during the evening relaxation, before going to sleep
How do you do it?
In a simple way!
During our relaxation remember everything we have experienced during the day. Put everything in order, the positive and the negative things. We are thankful for the positive things, for the negative things we ask for forgiveness, with the prospect of improving ourselves by doing a program of work. For example: this week we commit ourselves to working on our patience - in our tone of voice, or in listening - and so on. This regards the present. There still remains our past that is disordered and needs to be sorted out. We see that the things in our work plan become clear:
letâs keep the present in order,
letâs dust off the past.
I know a proverb:
TIME HEALS THE WOUNDS!
On the one hand yes: you need time, like everyone on earth, but on the other hand: you do not need to believe that time heals the wounds without your cooperation. Every wound must be worked out in a planned and systematic way. We must know what to do.
First step to heal the past!
My past is influenced by my present. The positive and negative things. With the positive things, we do not have problems, in fact they give us pleasure. The things that annoy us most are the negative things and, among the negative things, those that we have ignored, without sorting them out. It is not enough to forget the negative things which have made us suffer, if they are not sorted out, they make us still suffer today and, if we leave them like that, even tomorrow and the day after tomorrow. How do we know this? In stressful situations and during disputes, all our experience returns and takes away our strength.
What does this mean?
That inside of us are like hidden, suffocating illnesses, âunder controlâ - but active. A bit of âfireâ is enough and it returns to make us feel bad. To keep them under control, we need energy, so much energy - unsettled things of the past are like vampires that suck out energy. Try to imagine - if there are so many, they âeatâ all the energy we have to use to live. We lack energy and we are weak, psychologically and physically. I think we have understood why we must make this effort, to dust off and put our past in order.
To better understand what and why, I will tell you of an example. Sincerely, I do not remember where I read it, but that does not matter. Letâs try to read it looking at ourselves.
Pay attention!
There was a kingdom, very beautiful, but also very particular because full of bandits. They were everywhere. They gave a lot of trouble and created so much unease to the people. They robbed and behaved very badly! The people were complaining. So many times, the king tried to defeat them. But all his attempts were useless.
The thing became unsupportable. The king, with his advisers, was looking for a solution to sort out, once for all, the problem of the bandits. After a long meeting, they decided to request help from cavaliers specialised in these cases
A miracle!
Already after a week of the presence of the cavaliers, the banditsâ activities diminished so much. After a month, the people almost forgot their nasty tenants. Everybody was content, or rather, most content.
They did not know how to thank the heroes.
However! Pay attention!
The brigands by nature are very crafty and also in this case showed the maximum cunning. To not be completely beaten, they hid, saying: âwe are hiding and we are pretending that we are no longer hereâ. When the cavaliers went away, they started up their activities again!
The whole kingdom was convinced that the bandits were no longer there and asked the king to disband the cavaliers, thanking them cordially.
