Remerciez-le!

Remerciez @Admin pour avoir partagé cet document gratuitement, de la manière la plus simple, en partageant sur les réseaux sociaux.

BODY IMAGE RELAXATION Take a moment to settle into a comfortable position. Noti

BODY IMAGE RELAXATION Take a moment to settle into a comfortable position. Notice now, how you are feeling.... how you are doing right now in this moment. How does your body feel? Scan your body for a moment now, starting at your feet, simply noticing how your body is feeling. Notice your feet... ankles... legs.... hips. Continue scanning your body, moving upward to your stomach, back, chest, sides. Mentally scan your hands, arms, and shoulders... your neck, head, and face. Where is your body the most tense? Where is your body the most relaxed? Just notice the state of tension and relaxation in your body. Notice how your body relaxes... bit by bit.... without any effort on your part. See how your muscles become a little bit looser... less tense.... naturally, just because you are taking a moment to sit quietly and relax. Without any effort or input from you... without you even trying... your body becoming slightly more relaxed with each passing moment. Think about your body image... what is body image? Maybe you think about the picture in your mind you have of what your body looks like. Maybe it's the ideas you have about your body... your feelings about your physical self. Perhaps body image is is a vision of how you think your body should be. What does body image mean to you? Take a moment now to consider your thoughts and ideas about your own body. How are you feeling right now, thinking about your body image? You might feel neutral, content, comfortable, uncomfortable, satisfied, dissatisfied, happy or unhappy, angry, afraid, accepting..... maybe a combination of things.... contradictory feelings are common.... and it is okay to feel however you are feeling. What might it be like to accept your body, just as it is? What if you felt okay about your physical self? Imagine for a few moments what that would be like. Think about a time in your life when you felt accepting of your physical self - your whole self, or even part of yourself. Which parts of your body are the easiest for you to accept? Imagine if you could accept your body as a whole, rather than as a collection of individual parts. You have been doing some difficult thinking these last few moments. Let's take a step back now, mentally, to relax. Breathe in, deeply. And breathe out. In.... and out..... In... and out..... Keep breathing deeply, slowly. It feels good to take deep, calm breaths. Just relax for a moment while you notice your breathing. Just notice your breaths for a moment. (pause) If there are any areas where you are feeling tense, direct your attention to these areas as you breathe.... imagining that each breath in brings relaxation... and each breath out expels tension. Breathing in relaxation... and breathing out tension..... each breath relaxes you further. (pause) Now I will say some body image affirmations. You can repeat these if you wish, or simply relax as I talk. Each affirmation is true.... even if it may not seem true right now. Let's begin the affirmations. I am okay the way I am. I can accept myself the way I am. My body is acceptable just the way it is. I am an okay person. I accept this body I am in. There is no need to be perfect. My imperfections make me unique. I am perfectly alright just the way I am. My body is a functioning whole. I am human, and all humans have flaws. I can accept my imperfections. I free myself from judging my body. I am okay just the way I am. I accept myself. Now that you have repeated some affirmations, take note of how you are feeling. What was it like to repeat or listen to the affirmations? It is okay to feel however you are feeling right now, good or bad. Accept the variety of feelings you may have. Take a moment now to just relax. Let all the worries and tension go as you breathe slowly in... and out.... in.... out..... continue to breathe slowly, deeply.... naturally. When you are ready to return to your waking level of consciousness, slowly leave this relaxed state you are in. Keep with you a feeling of calm, while becoming more awake and alert. Wake up your body and your mind. Move your arms and legs a little and feel your muscles reawakening. I'll count up now from 5 to 1, and when I reach 1 you will be fully awake and ready to return to your usual activities. 5, 4, 3, 2, 1 HEADACHE RELAXATION Before you begin, take note of how you are feeling. Notice your headache. If you were to rate the severity of this headache, with zero being no pain at all and 10 being the worst imaginable pain, what rating would you assign right now? Rate your headache from zero to 10. Find a comfortable position – sitting in a supportive chair or lying down are ideal – and start to relax your body with some gentle stretches. During this headache relief script, stop or ease up if you experience pain or discomfort. Listen to your body and make sure to stretch gently and safely. Lower your left ear toward your left shoulder. Return to center. Lower your right ear toward your right shoulder. Return to center. Repeat, leaning left.... center .... right.... center .... left.... center .... right..... center. Now lower your chin toward your chest. Allow the weight of your head to stretch the back of your neck, with your muscles relaxed.... No force..... just allow your head to hang forward. Keeping your head forward, roll slightly to the left and upward, back to center... now slightly to the right and upward. Your head will move left to right, tracing a slight U shape. Left... forward.... right.....forward.... left...... forward..... right..... forward. Now return to a neutral position. Look up, gently leaning your head back to stretch the front of your neck. Return to neutral. Look up one more time, stretching.... relaxing.... and return to neutral. Bring your shoulders up toward your ears.... hold..... now lower your shoulders. Bring them even lower still.... Return to neutral. Repeat one more time, raising your shoulders up..... and then lowering them.... Now relax your shoulders into a low neutral position. Shake your shoulders front to back by bringing your left shoulder back a short distance while you move your right shoulder forward a small amount. Now move your right shoulder back and the left one forward. Repeat rapidly... shake..... shake..... shake. Relax your shoulders now. Feel the tension leaving your body as you relax. Notice the beginning of headache relief as your muscles relax and let go. Focus now on your breathing. Breathe in deeply. Feel the air you breathe in relax and sooth you. Exhale fully, breathing out all the air.... Relaxing as you breathe out. Take another deep breath in..... and out..... in...... out.... Continue breathing deeply. Turn your attention now to your headache. Where is the rating right now, from zero to 10? Allow the headache relief to occur as you relax further. Notice specifically where the pain is located. When you breathe in, imagine that you are breathing relaxation into this area. When you breathe out, imagine exhaling away tension. In your mind, direct your breath to this area. Imagine now that your feet are warm, becoming even warmer. Feel the warmth increasing in your feet and in your legs. Notice your hands, and imagine that the palms of your hands are warming. Picture your hands becoming warm and heavy.... Your arms also becoming warm and relaxed. Your arms and legs are very heavy and very warm. Very relaxed. Allow the warmth in your arms and legs to increase. Warmer and warmer. Turn your attention to your forehead. Imagine that your forehead is smooth and cool. Feel the coolness on your forehead – as if a block of ice is a few inches away from your skin, and you can feel the cool air from the ice moving gently across the skin of your forehead. Your forehead feels quite cool – you can feel that the ice is very near, but it does not touch your skin. Allow the feeling of coolness to move along the surface of your face and head. Starting from your eyebrows, feel the cool air on your eyelids and cheeks. Feel the coolness spreading to the top of your head, the sides of your head, the back of your head. It is so pleasant and cool. The coolness provides headache relief. Imagine wrapping your head in a cool, wet cloth. Imagine the first strip of cloth laying across your forehead, and then above your left ear, around the back of your head, above your right ear, and over your forehead again. Imagine wrapping your head completely in comforting, soothing coolness. It is wrapped fairly tightly, and the pressure feels good. It pushes uploads/Geographie/ body-image-relaxation-just-notice-the-state-of-tension-and-relaxation-in-your-body.pdf