Relaxation Techniques: Autogenics and progressive muscle relaxation

The nervous system is divided into three main branches classified as the somatic, the autonomic and the more recently recognized enteric system. The autonomic system is composed of the sympathetic and parasympathetic nervous systems.  The sympathetic nervous system is responsible for the flight, fight, freeze response whilst the parasympathetic nervous system controls rest, digest and recovery responses.  Deep relaxation is a much needed element of any discipline to help the body enter the parasympathetic phase of down regulation for rest and repair.

"Learn to relax, your body is precious as it houses your mind and spirit. Inner peace begins with a relaxed body. " - Norma Vincent Peale.

When you relax by systematically addressing the muscles that within your conscious control you can manipulate your excitable self into states of sedation.  Progressive Muscle Relaxation is one technique that teaches you how to relax your muscles through a two-step process. First, you systematically tense particular muscle groups in your body, such as your neck and shoulders. Next, you release the tension and notice how your muscles feel when you relax them. 

Autogenic means “self-generating," and the primary goal for this form of therapy is to train people to use the body's relaxation response on their own, as needed.  Autogenic training utilizes the body's natural relaxation response to counteract unwanted mental and physical symptoms and was first developed in Germany by Johannes Schultz in the 1920s, Through the use of breathing techniques, specific verbal stimuli, and mindful meditation it has been found to reduce stress and achieve relaxation of the body and mind.

Mindfulness generally describes a set of practices and skills which centre around four qualities, attention, intention, presence and openness.  Mindful meditation has grown in popularity as an aid to reduce stress and anxiety, with the emphasis being to focus the mind in the moment and the experience. Turning attention away from todays busy world, even if just temporarily and allowing for relaxation of body and mind. In all types of mindful meditation bringing awareness to the now can be accomplished through various different methods including engaging the use of body sensation, external natural stimuli, breathing techniques, repeating a mantra or a guided session using audio or even an app.  The can be done either whilst in a stationary position or it can be as performed as a rhythmic moving meditation.  Repetative movements such as swimming, walking, running, dancing, rowing, climbing and cycling work well for moving meditative states.  With so many options of mindful meditation to chose from the right kind is the one that you feels is right for you.

Yoga Nidra is powerful technique derived from the tantra's in which you learn to relax consciously.  It is a deep relaxation utilizing the central nervous system and is usually performed in a comfortable motionless position, most frequently in a supine position. Yoga Nidra involves a method of inducing systemic relaxation throughout the koshas, sequentially relaxing physical, emotional and mental states.  There are a few different types of Yoga Nidra used in common practice, with all types following constructed format and reading of a pre-prepared script based on special sequencing.  Typically Yoga Nidra will begin with physical practices such as focusing on sensations and awareness, before progressing to breathing practices, and then moving finally onto mental practices.  This section involves the use of two types of symbols to cue individual emotional responses and the style is somewhat unique to each practitioner. One type of symbol are recognized as conditional symbols and are archetypes related to our culture, religion and moral experiences. The second type are universal symbols that are part of collective conciousness and understood subconciously by all humans. As these symbols can be potentially be quite triggering to individuals , an experienced and qualified practitioner to guide you through your Yoga Nidra practice is desirable. 

The benefits of Yoga Nidra are that the practice can be considered as restorative as a good night sleep. It may help reduce cortisol levels with a reduction in associated anxiety and stress. Practicing Yoga Nidra also allows the mind to become more receptive to receive intuitive messages from the unconscious mind whilst it is in a temporary state between waking and sleep, opening the third eye and enhancing psychic abilities. 

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