PRE-FOCUSING PRACTICE
A. RELAXATION SUGGESTIONS (from Complete Focusing Instructions)
Use a gentle, slowly-paced voice, leaving time as suggested between parts of the instruction (time those 1 minute pauses -- they are way longer than you can imagine!). The quiet time between instructions is an important time for just breathing---and relaxing.
You can lie on the floor or, for most exercises, sit in a chair. If you fall asleep, it's okay! Means you need more rest! But you may also want to practice sitting up to avoid sleeping.
Especially at the beginning, time those "1 minute" pauses for breathing in---and out--- You will be amazed at how long a minute is, how seldom we ever pause for a whole minute!!!
I turn to this simple relaxation exercise when I am having trouble sleeping or am otherwise overwhelmed with stress, anxiety, tension. It is a great first step to a more lengthy Complete Focusing session.
1. Noticing-Allow 10-15 minutes
Lie down and make yourself comfortable---Loosen any clothing that is too tight---
Massage your own neck and face, making small circles with your fingertips over small areas at a time---Find at least five different spots on your neck and five on your face to massage in this way--- Feel the tension leaving---
1 minute
Stretch your whole body three times, reaching your arms out over your head, arching your back, and pointing your toes--- After each stretch, collapse into the floor and breath deeply, relaxing---stretch---and relax---stretch---and relax---stretch---and relax
10 seconds
Now, lie there and notice your breathing. Don't try to change it,just notice the breath going in and out---in---and out---in---and out---in---and out
10 seconds
Now, begin to notice any thoughts or pictures you are having. JUST NOTICE THEM---and keep breathing, in---and out---in---and out---
1 minute
Just notice your thoughts going by, like a movie---don't think or problem solve---just notice---and keep breathing, in---and out---in and out---
1 minute
If you realize that you have started thinking about something and are trying to solve a problem or have started worrying about something, just allow yourself to leave that thought and to come back to noticing your breathing, going in---and out---in---and out---
1 minute
If you have started thinking and problem solving, just leave that thought---and come back to noticing your breath, going in---and out---in---and out---
1 minute
Just noticing your thoughts, like a movie, letting them go, returning to noticing your breath, going in---and out---in---and out
3 minutes
Now, massage any parts of your body that seem tense or uncomfortable---
1 minute
Stretch one more time, and get up when you are ready.
