Relaxation Therapy

What Vipassana Meditation did for me.

2006-07-25T03:30:00.000-07:00

As promised, after posting the article on Vipassana Meditation, I was going to write something about how it has helped me. So in the next few posts, that is exactly what I am going to do so watch this space if you are thinking about doing it yourself as well!

I started Vipassana in 2001. A friend of mine mentioned it to me and that same evening I had booked myself onto a course on the internet. I was really looking forward to it because I had been looking for something for a very long time and somewhere deep inside I knew: this is it.

The course was very different from what I had expected. I thought it should be about relaxation, blanking the mind, etc. The first three days was like a concentration exercise, concentrating on the breath, calming the mind. It was hard. Not only was I not accustomed to sitting for up to 12 hours a day on a mat on the ground, I also was unable to keep thoughts from getting into my mind so I was getting upset about not being able to concentrate properly. I had pain everywhere, was unable to find any comfortable position whatsoever. There were loads of other people, whom I did not know but was unable to speak to. On the 4th day, Vipassana Meditation was taught. Although it was quite an experience, it created something I had not expected. Lots of things came up from my past, lots of thoughts and mental pain. It was hard to face. But finally, after about 10 days of this, Metta Meditation was taught and after that we could speak. It was a bit strange and by that time I did not really feel like speaking any more. I did feel very relaxed that day.

The real interesting part came afterwards. All the stuff that had come up during the meditation seemed like something of the past, something I had lost. As if a burden had fallen from my shoulders. It felt incredibly liberating. I kept on meditating daily and became better and better at the technique and more stuff started falling of. Not always was this easy. Usually it started with periods of anguish, the pain of letting go. But when I finally let go it was just great. It made me into a much calmer and more relaxed person. Although anxiety and stress still come occasionally, it does not really matter any more that much - I can let go and relax much quicker and easier.

Vipassana Meditation - final part

2006-07-24T01:21:00.000-07:00

These first two steps of living a moral life and controlling the mind are very necessary and beneficial in themselves; but they will lead to self-repression, unless one takes the third step - purifying the mind of defilements by developing insight into one's own nature. This is Vipassana: experiencing one's own reality, by the systematic and dispassionate observation of the ever-changing mind-matter phenomenon manifesting itself as sensation within oneself. This is the culmination of the teaching of the Buddha: self-purification by self-observation.

This can be practiced by one and all. Everyone faces the problem of suffering. it is a universal disease which requires a universal remedy--not a sectarian one. When one suffers from anger, it is not a Buddhist anger, Hindu anger, or Christian anger. Anger is anger. When one become agitated as a result of this anger, this agitation is not Christian, or Hindu, or Buddhist. The malady is universal. The remedy must also be universal.

Vipassana is such a remedy. No one will object to a code of living which respects the peace and harmony of others. No one will object to developing control over the mind. No one will object to developing insight into one's own reality, by which it is possible to free the mind of negativities. Vipassana is a universal path.

Observing reality as it is by observing the truth inside--this is knowing oneself at the actual, experiential level. As one practices, one keeps coming out of the misery of defilements. From the gross, external, apparent truth, one penetrates to the ultimate truth of mind and matter. Then one transcends that, and experiences a truth which is beyond mind and matter, beyond time and space, beyond the conditioned field of relativity: the truth of total liberation from all defilements, all impurities, all suffering. Whatever name one gives this ultimate truth, is irrelevant; it is the final goal of everyone.

May you all experience this ultimate truth. May all people come out of their defilements, their misery. May they enjoy real happiness, real peace, real harmony.

MAY ALL BEINGS BE HAPPY

The text of this article is based upon a talk given by Mr. S.N. Goenka in Berne, Switzerland.

I wanted to share this article with you because this technique has literally changed my life. More about this in the next post.

Vipassana Meditation - part 7

2006-07-23T03:29:00.000-07:00

What is necessary, then, is to 'know thyself'--advice which every wise person has given. One must know oneself not just at the intellectual level, the level of ideas and theories. Nor does this mean to know just at the emotional or devotional level, simply accepting blindly what one has heard or read. Such knowledge is not enough. Rather one must know realty at the actual level. One must experience directly the reality of this mental-physical phenomenon. This alone is what will help us to come out of defilements, out of suffering.

This direct experience of one's own reality, this techniques of self-observation, is what is called 'Vipassana' meditation. In the language of India in the time of the Buddha, passana meant seeing with open eyes, in the ordinary way; but Vipassana is observing things as they really are, not just as they seem to be. Apparent truth has to be penetrated, until one reaches the ultimate truth of the entire mental and physical structure. When one experiences this truth, then one learns to stop reacting blindly, to stop creating defilements--and naturally the old defilements gradually are eradicated. One come out of all the misery and experiences happiness.

There are three steps to the training which is given in a Vipassana meditation course Firstly, one must abstain from any action, physical or vocal, which disturbs the peace and harmony of others. One cannot work to liberate oneself from defilements in the mind while at the same time one continues to perform deeds of body and speech which only multiply those defilements. Therefore, a code of morality is the essential first step of the practice. One undertakes not to kill, not to steal, not to commit sexual misconduct, not to tell lies, and not to use intoxicants. By abstaining from such action, one allows the mind to quiet down sufficiently so that it can proceed with the task at hand.

The next step is to develop some mastery over this wild mind, by training it to remain fixed on a single object: the breath. One tries to keep one's attention for as long as possible on the respiration. This is not a breathing exercise: one does not regulate the breath. Instead one observes natural respiration as it is, as it comes in, as it goes out. In this way one further calms the mind so that it is no longer overpowered by violent negativities. At the same time, one is concentrating the mind, making it sharp and penetrating, capable of the work of insight.

Next post will be the end of this article.

Vipassana Meditation - part 6

2006-07-22T08:10:00.000-07:00

The more one practices this technique, the more quickly one will find one will come out of negativity. Gradually the mind becomes freed of the defilements; it becomes pure. A pure mind is always full of love–selfless love for all others; full of compassion for the failings and sufferings of others; full of joy at their success and happiness; full of equanimity in the face of any situation.

When one reaches this stage, the entire pattern of one’s life starts changing. It is no longer possible to do anything vocally or physically which will disturb the peace and happiness of others. Instead, the balanced mind not only becomes peaceful in itself, but it helps others also to become peaceful. The atmosphere surrounding such a person will become permeated with peace and harmony, and this will start affecting others too.

By learning to remain balanced in the face of everything one experiences inside, one develops detachment towards all that one encounters in external situations as well. However, this detachment is not escapism or indifference to the problems of the world. A Vipassana meditator becomes more sensitive to the sufferings of others, and does his utmost to relieve their suffering in whatever way he can–not with any agitation but with a mind full of love, compassion and equanimity. He learns holy indifference–how to be fully committed, fully involved in helping others, while at the same time maintaining the balance of his mind. In this way he remains peaceful and happy, while working for the peace and happiness of others.

This is what the Buddha taught; an art of living. He never established or taught any religion, any ‘ism’. He never instructed his followers to practice any rites or rituals, any blind or empty formalities. Instead, he taught just to observe nature as it is, by observing reality inside. Out of ignorance, one keeps reacting in a way which is harmful to oneself and to others. But when wisdom arises–the wisdom of observing the reality as it is–one come out of this habit of reaction. When one ceases to react blindly, then one is capable of real action–action proceeding from a balanced mind, a mind which sees and understands the truth. Such action can only be positive, creative, helpful to oneself and to others.

More next post ……….

A quick tip on relaxation therapy ...

2006-07-21T08:48:00.000-07:00

Just a quick tip in between which I got from a website on deep relaxation therapy listed in the google ads to the side of this post. It seems a pretty good site and I will post more from them over time. This first tip is a bit like something else I already posted. Check it out.

Here's your first tip—a short history lesson and a basic exercise

The basic Progressive Relaxations have been around for almost 5,000 years. Ancient Eastern styles of meditation, including the practice of yoga, have very similar roots, as does the modern version of Progressive Relaxation.

The Western style of Progressive Relaxation was made popular in the United States in the early 1900’s. Parenting educators taught a basic relaxation exercise to help children to sleep at night. For many people, this is still one of the very best ways to get yourself to sleep and benefit from a deeper more relaxing state of sleep.

You may remember this basic exercise you learned as a child. If you are having trouble sleeping, this should do the trick:

- Start with relaxing the lower extremities. Visualize your toes and the ends of your feet. Sense the muscles and consciously relax them.
- Then move to your instep and the heels of your feet. Visualize the muscles just relaxing and letting go of tension.
- Now progress slowly through each of the muscle groups of your legs —concentrate on your calves, knees, thighs. If you get distracted, no harm done, just go back and pick up where you left off.
- Continue through your hips, your buttock muscles, your groin, back, abdomen, your chest and so on. Focus on your individual fingers, the palms of your hands your wrists, forearms, upper arms.
- Pay particular attention to your shoulders, neck, jaw and around your eyes, your scalp, where hidden tension can lurk.

Continue until your body is completely relaxed, free of muscle tension. You can then drift off into a peaceful state of rest. It takes practice to get the maximum benefits from this technique.

Enjoy this technique, and know that it will help you get to sleep more easily.

Vipassana Meditation - part 5

2006-07-20T04:45:00.000-07:00

However, one who reached the ultimate truth found a real solution. He discovered that whenever any defilement arises in the mind, simultaneously two things start happening at the physical level. One is that the breath loses its normal rhythm. We start breathing hard whenever a negativity comes into the mind. This is easy to observe. At subtler level, some kind of biochemical reaction starts within the body--some sensation. Every defilement will generate one sensation or another inside, in one part of the body or another.

This is a practical solution. An ordinary person cannot observe abstract defilements of the mind--abstract fear, anger, or passion. But with proper training and practice, it is very easy to observe respiration and bodily sensations--both of which are directly related to the mental defilements.

Respiration and sensation will help me in two ways. Firstly, they will be like my private secretaries. As soon as a defilement starts in my mind, my breath will lose its normality; it will start shouting, 'Look, something has gone wrong!' I cannot slap my breath; I have to accept the warning. Similarly the sensations tell me that something has gone wrong. Then having been warned, I start observing my respiration, my sensation, and I find very quickly that the defilement passes away.

This mental-physical phenomenon is like a coin with two sides. On the one side are whatever thoughts or emotions are arising in the mind. One the other side are the respiration and sensations in the body. Any thought or emotion, any mental defilement, manifests itself in the breath and the sensation of that moment. Thus, by observing the respiration or the sensation, I am in fact observing the mental defilement. Instead of running away from the problem, I am facing reality as it is. Then I shall find that the defilement loses its strength: it can no longer overpower me as it did in the past. If I persist, the defilement eventually disappears altogether, and I remain peaceful and happy.

In this way, the techniques of self-observation shows us reality in its two aspects, inner and outer. Previously, one always looked with open eyes, missing the inner truth. I always looked outside for the cause of my unhappiness; I always blamed and tried to change the reality outside. Being ignorant of the inner reality, I never understood that the cause of suffering lies within, in my own blind reactions toward pleasant and unpleasant sensations.

Now, with training, I can see the other side of the coin. I can be aware of my breathing and also of what is happening inside me. Whatever it is, breath or sensation, I learn just to observe it, without losing the balance of the mind. I stop reacting, stop multiplying my misery. Instead, I allow the defilement to manifest and pass away.

More next post .....

Vipassana Meditation - Part 4

2006-07-18T08:30:00.000-07:00

You have probably noticed that I made a mistake in the last post about vipassana as a relaxation therapy. It should of course be PART 3 and not 2. But I posted the right text at least. So here is the next part:

Other explorers of inner truth went still further in their search; and by experiencing the reality of mind and matter within themselves they recognized that diverting the attention is only running away from the problem. Escape is no solution: one must face the problem. Whenever a negativity arises in the mind, just observe it, face it. As soon as one starts observing any mental defilement, it begins to lose strength. Slowly it withers away and is uprooted.

A good solution: it avoids both extremes--suppression and free license. Keeping the negativity in the unconscious will not eradicate it; and allowing it to manifest in physical or vocal action will only create more problems. But if one just observes, then the defilement passes away, and one has eradicated that negativity, one is freed from the defilement.

This sounds wonderful, but is it really practical? For an average person, is it easy to face the defilement? When anger arises, it overpowers us so quickly that we don't even notice. Then overpowered by anger, we commit certain actions physically or vocally which are harmful to us and to others. Later, when the anger has passed, we start crying and repenting, begging pardon from this or that person or from God: 'Oh, I made a mistake, please excuse me!' But the next time we are in a similar situation, we again react in the same way. All that repenting does not help at all.

The difficulty is that I am not aware when a defilement starts. It begins deep in the unconscious level of the mind, and by the time it reaches the conscious level, it has gained so much strength that it overwhelms me, and I cannot observe it.

Then I must keep a private secretary with me, so that whenever anger starts, he says, 'Look master, anger is starting!' Since I cannot know when this anger will start, I must have three private secretaries for three shifts, around the clock! Suppose I can afford that, and the anger starts to arise. At once my secretary tells me, 'Oh, master, look--anger has started!' The first thing I will do is slap and abuse him: 'You fool! Do you think you are paid to teach me?' I am so overpowered by anger that no good advise will help.

Even supposing wisdom prevails and I do not slap him. Instead I say, 'Thank you very much. Now I must sit down and observe my anger.' Yet it is possible? As soon as I close my eyes and try to observe the anger, immediately the object of anger come into my mind--the person or incident because of which I become angry. Then I am not observing the anger itself. I am merely observing the external stimulus of the emotion. This will only serve to multiply the anger; this is no solution. It is very difficult to observe any abstract negativity, abstract emotion, divorced from the external object which aroused it.

More next post ....

Vipassana Meditation - part 2

2006-07-17T04:03:00.000-07:00

I've been away over the weekend, so it has taken a while to post again. Here is part 2 of the article on Vipassana Meditation as a relaxation therapy.

Now one way to solve the problem is to arrange that nothing unwanted happens in my life and that everything keeps on happening exactly as I desire. i must develop such power, or somebody else must have the power and must come to my aid when I request him, that unwanted things do not happen and that everything I want happens. But this is not possible. There is no one in the world whose desires are always fulfilled, in whose life everything happens according to his wishes, without anything unwanted happening. Things keep on occurring that are contrary to our desires and wishes. So the question arises, how am I not to react blindly in the face of these things which I don’t like? How not to create tension? How to remain peaceful and harmonious?

In India as well as in other countries, wise saintly persons of the past studied this problem–the problem of human suffering–and found a solution: if something unwanted happens and one starts to react by generating anger, fear or any negativity, then as soon as possible one should divert one’s attention to something else. For example, get up, take a glass of water, start drinking–your anger will not multiply and you’ll be coming out of anger. Or start counting: one, two, three, four. Or start repeating a word, or a phrase, or some mantra, perhaps the name of a deity or saintly person in whom you have devotion; the mind is diverted, and to some extent, you’ll be out of the negativity, out of anger.

This solution was helpful: it worked. It still works. Practicing this, the mind feels free from agitation. In fact, however, the solution works only at the conscious level. Actually, by diverting the attention, one pushes the negativity deep into the unconscious, and on this level one continues to generate and multiply the same defilements. At the surface level there is a layer of peace and harmony, but in the depths of the mind there is a sleeping volcano of suppressed negativity which sooner or later will explode in violent eruption.

More next post ….

Vipassana Meditation - part 2

2006-07-14T05:41:00.000-07:00

As promised a few days back, I will now post the rest of the Vipassana meditation article by Mr. Goenka. Personally I found this technique an extremely helpful relaxation therapy.

Everyone seeks peace and harmony, because these are what we lack in our lives. From time to time we all experience agitation, irritation, disharmony, suffering; and when one suffers from agitation, one does not keep this misery limited to oneself. One keeps distributing it to others as well. The agitation permeates the atmosphere around the miserable person. Everyone who comes into contact with him also becomes irritated, agitated. Certainly this is not the proper way to live.

One ought to live at peace with oneself, and at peace with all others. After all, a human being is a social being. He has to live in society--to live and deal with others. How are we to live peacefully? How are we to remain harmonious with ourselves, and to maintain peace and harmony around us, so that others can also live peacefully and harmoniously?

One is agitated. To come out of the agitation, one has to know the basic reason for it, the cause of the suffering. If one investigates the problem, it will become clear that whenever one starts generating any negativity or defilement in the mind, one is bound to become agitated. A negativity in the mind, a mental defilement or impurity, cannot exist with peace and harmony.

How does one start generating negativity? Again, by investigating, it becomes clear. I become very unhappy when I find someone behaving in a way which I don't like, when I find something happening which I don't like. Unwanted things happen and I create tension within myself. Wanted things do not happen, some obstacles come in the way, and again I create tension within myself; I start tying knots within myself. And throughout life, unwanted things keep on happening, wanted things may or may not happen, and this process or reaction, of tying knots--Gordian knots--makes the entire mental and physical structure so tense, so full of negativity, that life becomes miserable.

More next post .....

Sleep well with relaxation therapy - part 2

2006-07-13T05:00:00.000-07:00

Oeps ... I forgot to post the second half of that article on sleep deprivation and how to use relaxation therapy to help. So here it is:

At night

1. Create a nest. Eliminate clutter, maintain a comfortable sleeping temperature, and keep the room dark. Nightlights and bright moonlight can interfere with quality sleep. Install window treatments that block light, such as wooden Venetian blinds or shades with blackout lining.

2. Practice aromatherapy. Lavender oil or a lavender sachet on your bedside table may help you feel sleepy and more relaxed.

3. Maintain a consistent bedtime routine. Try eating a high-carbohydrate snack 30 to 45 minutes before bed. Then engage only in relaxing activities.

4. Stock your bedside table with easy reads that are both empowering and relaxing. A few good choices: Sarah Ban Breathnach's Simple Abundance, Don Miguel Ruiz's The Four Agreements, and William Martin's The Parent's Tao de Ching.

5. Keep a notebook and a pen near your bed, as well, to jot down any late night worries. The act of recording your anxieties will help clear them from your head so you can relax into slumber.

6. Make a ritual of giving your subconscious a problem to solve during the hours you spend sleeping. You'll be surprised how often you'll wake up with the solution after a good night's sleep.

Still can't fall asleep?

7. Just do it. Orgasms increase endorphins, which can help you feel into a deep sleep.

8. If your mate is causing you to lose sleep, get help. Consult a doctor about a chronic snoring problem. Invest in a good mattress so you won't move every time your spouse does.

9. If you haven't fallen asleep within 30 minutes, there's a problem. Staring at the ceiling will only increase your anxiety. Get out of bed. Do something relaxing, such as deep breathing or meditative exercises. Then try again later.

Susie Michelle Cortright is the founder and publisher of Momscape, an online magazine devoted to nurturing the nurturers. Visit her at http://www.momscape.com to escape in inspiring articles and essays, subscribe to Momscape's free email newsletters, and register to win free pampering packages."

Vipassana as Relaxation Therapy

2006-07-12T08:10:00.000-07:00

In the next couple of posts I want to share with you a meditation technique that has really helped me. I will post an article by Mr. Goenka here and afterwards I will tell you a little about myself and how this technique has helped me. It really is a great relaxation therapy but you have to face yourself first.

Mr. Goenka is a teacher of Vipassana meditation in the tradition of the late Sayagyi U Ba Khin of Burma (Myanmar).

Although Indian by descent, Mr. Goenka was born and raised in Burma. While living in Burma he had the good fortune to come into contact with U Ba Khin, and to learn the Vipassana Technique from him. After receiving training from his teacher for fourteen years, Mr. Goenka settled in India and began teaching Vipassana in 1969. In a country still sharply divided by differences of caste and religion, the courses offered by Mr. Goenka have attracted thousands of people from every part of society. In addition, many people from countries around the world have come to join courses in Vipassana meditation.

Mr. Goenka has taught tens of thousands of people in more than 300 courses in India and in other countries, East and West. In 1982 he began to appoint assistant teachers to help him to meet the growing demand for courses. Meditation centers have been established under his guidance in India, the United States, Australia, New Zealand, France, the United Kingdom, Japan, Sri Lanka, Thailand, Burma, Nepal and other countries.

The technique which S.N. Goenka teaches represents a tradition that is traced back to the Buddha. The Buddha never taught a sectarian religion; he taught Dhamma - the way to liberation - which is universal. In the same tradition, Mr. Goenka's approach is totally non-sectarian. For this reason, his teaching has a profound appeal to people of all backgrounds, of every religion and no religion, of every part of the world.

In the next few posts, we will talk about Mr. Goenka's technique so keep watching this space.

Relaxation therapy for sound sleep

2006-07-11T05:11:00.000-07:00

When you are feeling drowsy during the day, you may not be getting enough sleep. A good relaxation therapy could help you to feel better but it is also important to get a good night's sleep. Here are some tips on how to do this.

Sleep deprivation can lead to a loss of strength and a compromised immune system as well as a decrease in concentration, memory, and learning ability. Perhaps most noticeably, sleep loss often results in a downright rotten mood and the inability to cope with those small pressures and stresses you confront each day.

But a single good night's sleep can rejuvenate your mind, body, and soul. Here's how to get one tonight:

During the day

1. A regular exercise routine will help you fall asleep faster and wake up feeling more refreshed, but experts don't recommend vigorous exercise fewer than three hours before bedtime. Instead, schedule your workout five to six hours before lights out. Why? Exercise causes your core body temperature to rise. Experts say natural sleepiness will set in when your body temperature drops again.

2. Find another place for stressful activities. Pay your bills at the kitchen table, not in your bedroom.

3. Avoid nicotine and alcohol before bed. Nicotine is a potent stimulant, and the metabolism of alcohol has an alerting effect.

4. Skip the afternoon latte, too. The stimulating effect of caffeine can remain for as long as 12 hours. Keep in mind that many teas and sodas, such as Mountain Dew and orange soda, contain high caffeine levels, as well.

5. Restrict your water intake just before bed and during the night. Midnight trips to the bathroom can cut into your sleep, particularly if you have a hard time dozing off again. Six hours of continuous sleep often result in a more rested feeling than eight hours of on-again, off-again snoozing because non-consecutive sleep interrupts its deep, restorative phases.

6. Check to see if any of your prescription or over-the-counter medications may be interfering with your sleep. Some diet pills, birth control pills, anti-depressants, and blood pressure medications can have a rousing effect. Sleeping pills, while tempting, are not the answer. They quickly lose their effectiveness and can be addictive.

I will post more tomorrow.

Another Relaxation Therapy Exercise

2006-07-10T08:18:00.000-07:00

Another relaxation therapy which takes a bit more work is meditation. It takes a little while to get the hang of it and get the benefits but it is well worth the effort. Most forms of meditation have to do with concentration. They teach you to concentrate on a candle or other object or a mantra. However, the form I would recommend teaches you to concentrate on the breath. Here are the steps:

1. Sit in a comfortable position. Most Western people cannot sit in lotus position so do not worry about this. A comfortable chair with a straight back is just fine.

2. Close your eyes and breath through your nose. This is not an exercise to regulate your breathing so just observe it when you breath naturally.

3. While breathing naturally, which can be hard, soft, fast, slow or anything else, try to feel the touch of your breath inside your nostrils. Feel the cold air inside your nostrils go in and the warmer air go out.

4. In the beginning you will find that your thoughts go all over the place. One minute you are observing your breath, the next you are thinking about your shopping, the argument you had, what you want to say to another person, etc. Do not get upset by this, it is normal. When you notice that your thoughts have wandered off, just bring it back to your breath. It will take a long time before you can keep your concentration on your breath for some time, but in the mean time you will slowly start to notice that you get more relaxed.

5. A next step could be to go on to a more difficult form of meditation called Vipassana meditation. Look at http://vipassana.allnaturalworld.biz/vipassana-meditation.html for more information.

I personally found meditation a very rewarding relaxation therapy and it has changed my life. I am very relaxed now and only get the occasional bouts of stress.

Relaxation Exercise Therapy

2006-07-09T13:23:00.000-07:00

In our modern day and age, stress has reached an all-time high level. In order to combat stress, many people try to find solace in drinking, smoking or using drugs. However, all these measures only work counteractive. Because you feel slightly more relaxed than before, you think that it actually works. But the opposite is true. These substances change our brain chemistry and make us addicted. In fact, we become more stressed and need to have our fix in order to feel slightly more relaxed again. If you do not want to go into relaxation therapy, you can try the following relaxation therapy exercise.

There are many ways to relax easily with a minimum of time and effort. A very well known method is the muscle-relaxation therapy. This is something you can do just about anywhere at any time, but the best way to learn is to sit in a comfortable chair and do the following:

1. Breath in deeply through your nose. Feel your tummy fill up. Hold it ... and breath out slowly. Hold it .... and breath in again. Try to count to 8 when you breath in and when you breath out. Do this for about 1 minute until you feel a bit more relaxed.

2. Keep on breathing in this fashion. Now tense all the muscles in your left leg when you breath in. Hold it ... and relax all these muscles when you breath out. Hold it .... and breath in again but this time only THINK about how it felt to tense all the muscles in your left leg. Hold it ... and breath out and relax all the muscles in your left leg completely. Feel your leg get very heavy.

3. Do the same with the right leg, the left arm, the right arm, your torso and your head.

4. Finally, you tense all the muscles in your entire body from top to toe when you breath in. Hold it again and let go when you breath out. Do this one more time in though and feel your whole body go very heavy and relaxed.

This relaxation therapy exercise will help you to feel more relaxed and be better able to deal with stress and depression.