Relaxation Tips Newsletter

I'm Candi, with Inner Health Studio. Welcome to Edition 13 of Inner Health Studio Relaxation Tips.

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In This Issue....

Inner Health Studio Updates and News
New Relaxation Scripts
Tip of the Month:

Inner Health Studio Updates and News

A new Relaxation and Coping Directory is available. Here you can submit information about websites that have helpful relaxation or coping information. Do you have a website? Submit yours to the directory. Submissions are free for a limited time.

New Relaxation Scripts:

Relaxation to Reduce Jaw Clenching
This relaxation script for jaw pain and TMJ will help to decrease jaw clenching by guiding you to release the muscles that lead to jaw tension, and will guide you to fall asleep free from tension.

Get Back to Sleep
Getting back to sleep can be difficult, especially for those who experience insomnia. Relaxation is how to sleep after waking up by relaxing your mind and body again. Relaxation is a natural sleep aid.

Overcoming Shyness Relaxation Script
This relaxation script is for overcoming shyness. Use guided imagery, affirmations, and visualization to foster a sense of self-confidence and help decrease social anxiety.

Affirmations for Self-Esteem
This affirmations for self-esteem relaxation script includes affirmations to increase self-esteem and confidence and promote a general feeling of calm.

Generalized Anxiety Relaxation
This generalized anxiety relaxation script help you to feel generally calmer, more relaxed, and better able to withstand stress.

Tip of the month: What is Autogenic Relaxation?

"Autogenic" means "self-generated." So what exactly is being generated? Relaxation!

Here's how autogenic relaxation works:

- imagine the arms and legs are warm
- imagine the arms and legs are heavy
- imagine the forehead is cool
- imagine the heart rate is slow and steady

How does this bring about the relaxation response?

In the stress response, blood flow is directed to large muscles in preparation for fight or flight. The hands and feet become cold because of this restricted blood flow. Autogenic relaxation helps reverse this symptom of stress. By imagining that the limbs are warm, blood flow to the hands and feet increases. Hands and feet really do warm up, and blood pressure decreases overall.

Muscle tension is another symptom of stress. Imagining that the limbs are heavy leads to loosening of the muscles and a decrease in muscle tension.

Imagining a cool forehead helps to prevent excess blood flow in this area, which decreases headaches and throbbing of the head. This can also help to decrease muscle tension in the face and forehead and promote a relaxed feeling.

By envisioning the heartbeat as slow and steady, the heart rate does actually slow down. One of the characteristics of the relaxation response is a slow heart rate, and by doing autogenic relaxation, this slowed heart rate (and a state of relaxation) can be achieved.

Basically, autogenic relaxation helps to encourage the physical responses characteristic of relaxation. Autogenics can be one of the most effective ways to relax.

To try autogenic relaxation, you can use a written autogenics script or guided relaxation audio.