This is Part 2 of the relaxation practice. Last week we focused on the sensation of heaviness and this week we will focus on warmth. Relieve conditions exacerbated by stress including back tension, muscle tightness and stress. Self-generate a feeling of heaviness (Central to Peripheral Nervous System Loop) to induce relaxation at the cellular level.

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This self hypnosis practice is a relaxation technique which accesses our innate ability to relax our muscles, our bodies, and our minds. It is a powerful tool to stay well. The mechanism is brought on by our brain's ability to feel warmth and heaviness through self-suggestion. This in turn signals our nervous system that we are relaxed and safe.  It has been used to elicit the Relaxation Response, the opposite of the stress response for tension, headaches, muscle aches, and any stress-related conditions.

There are 6 parts and it is meant to be practiced one part per week. Commit to it and practice it to master the skill.

By the end of the 6-week practice, you will have memorized it and you can have it with you as a technique to quickly bring on the Relaxation Response in any situation.

You can also listen to this on Insight Timer App Here:  Juna Bobby MD

PC@YURIY KOVALEV

Adapted from Dr. Schultz & U. Wisconsin-Madison SOM.

READ BEFORE USING: ALL RELAXATION AND MEDITATION EXERCISES ARE GENERALLY SAFE, HOWEVER CHECK WITH YOUR PHYSICIAN AND BE AWARE THAT IT IS NEVER A SUBSTITUTE FOR PROPER MEDICAL CARE. IN ADDITION, CERTAIN PSYCHIATRIC CONDITIONS, E.G. PSYCHOSIS, MAY BE A CONTRAINDICATION TO THESE EXERCISES. PLEASE CHECK WITH YOUR HEALTH CARE PROVIDER.