Minding the Body , Mending the Mind, by Joan Borysenko, Addison-Wesley, Reading MA, 1987. No Fears, No Tears , by L. Kuttner, 1987. 955 W. Broadway, Vancouver BC Canada. Relaxation and imagery are two commonly used techniques to relieve anxiety and pain. Relaxation involves a series of muscle tensing and relaxing exercises or alternatively, focused breathing exercises that are designed to induce a sense of calm in the body.
Relaxation is most effective when combined with imagery.
Imagery involves thinking of a pleasant, safe, relaxing or exciting place or activity that has brought you happiness in the past or is appealing to you. Exploring this place or activity in your mind in great detail can help induce a sense of calm. Then I'd picture my toes and try to put them to sleep, and work my way up my legs, thighs, hips, arms, and hands until I felt very heavy. Once I achieved that heaviness, I'd try to picture a place I'd like to be and concentrate on the details. I pictured myself as 16-17 years old, wearing a white gauzy dress, sitting with my dog on my favorite patchwork quilt in a forest glen, with the rays of the sun coming through the trees.