Tension and relaxation are human emotions. Nervousness can help us face challenges and events and bring our full potential into play. Relaxation allows us to recuperate and settle down. The pace of modern life is getting faster and faster, which often makes us in a state of tension, so we can't relax, which affects our mental health. This is relaxation training!

Preparatory work:

1. Find a place with quiet environment and fresh air.

2. Lie down and sit down in a relaxed posture.

3. Start to close your eyes, meditate and relax.

Relaxation tip: Let your body relax completely ... Breathe in and feel the breath flowing from the soles of your feet to the top of your head, just like warm and slow moving water waves. Let the tension flow out with every breath. Focus on the fingers of your left hand. Inhale, feel it pass through your fingers, and then go up to your left arm; Exhale and relax your arms … let the relaxation deepen with each exhalation. Pay attention to your right finger, inhale to your arm, exhale and relax completely.

Turn your attention to your left toe, inhale and move up to the root of your leg, and fully relax your left leg when exhaling. Pay attention to the right leg and let the breath flow to the root of the right leg in waves; Then exhale and completely give up the heavy fatigue of your right leg. Every time you inhale, all the feelings in your legs become clearer; With each exhalation, the legs relax deeper. When breathing through your body, listen to the sound of breathing waves.

Turn your breath and attention to your hips and pelvis. Feel the pelvis open naturally when inhaling, and sink into the ground to rest when exhaling ... With each inhalation, feel the breath gradually enter the abdomen from the bottom of the pelvis; With each exhalation, the pelvis is completely relaxed. Feel the breath wave filling the whole abdomen. Feel the ups and downs of the abdomen. With each exhalation, the abdomen becomes quite soft. Feel the softness of reaching your lower back and bring your breath there.

Let breathing and attention flow into the spine. Every time you inhale, your spine is full of feelings; With each exhalation, the spine is completely relaxed. Feel the breath through your back. Inhale and feel; Exhale and relax completely.

Focus on the ups and downs of the abdomen; Let the breath go up into the heart and lungs, and with each exhalation, the sense of relaxation goes deeper and deeper into the center of the heart.

Move your breath into your neck and throat. Exhale, let all the tension disappear … let the breath flow up into the head. Inhale and be more aware of this feeling; Exhale and relax. Relax the chin, eyes, forehead and back of the head to soften the inner ear. I feel that my whole body is covered with warm breath, from the soles of my feet to my fingertips to the top of my head. As my breathing becomes softer and softer, I feel calm and completely relaxed. Feel the body become softer and more relaxed.

Let the breath be stronger, run through the soles of the feet and fluctuate up and down in the abdomen. When the breath becomes strong, the feeling of the body is also enhanced. Let the body and breath start to move gently together. Move your toes and fingers ... and let the whole body start to stretch gently. Close your eyes and your body begins to slowly turn to the right. Let every movement be clearly realized. The body returned to the sitting position. When you sit down, you feel deep three-part breathing, and feel the balance of human body, breath and spirit.