Читать книгу Emotional Confidence: Simple Steps to Build Your Confidence - Gael Lindenfield, Gael Lindenfield - Страница 49

Do you have a technique (other than taking a painkiller) which you use on a regular basis to release built-up tension (e.g. headache or backache) which has been caused by having to hold in feelings?

If not, learn one quickly and practise it daily. Simple techniques such as tensing and relaxing each muscle individually can be learned from cassettes. If they fail, you could try consulting a specialist such as an Autogenic Relaxation trainer. Here’s one of my favourite Quick Relaxers.

Instant Relaxation Close your eyes. Uncross any crossed limbs and check that your body feels firmly supported. As you breathe in deeply, imagine that through every pore of your body you are taking in relaxing energy in the form of white light; pause for a brief moment, and then, as you breathe out, imagine that you are releasing a warm orange glow through every pore. Do this several times until you feel your limbs are free of tension, and then allow your imagination to take you to one of your favourite relaxing places. Absorb the scene for a moment, and then focus your mind’s eye on one specific object while breathing naturally and easily for about five minutes, letting your body feel lighter and lighter. I always focus on the fountain in our garden in Spain, but you could equally well use the face of someone you love, a treasured object or a favourite flower. If you do this relaxation technique regularly over a period of time, you will eventually find that you can get an instant sense of peace just by closing your eyes and bringing your object into your mind, because your brain has formed a neural connection between this image in your memory and its relaxation response.

Can you name one aromatherapy oil which is known to induce physical calm, and one which has the opposite effect?

If not, take yourself to the aromatherapy stall in your chemist, or sign up for an evening class and treat yourself to a burner or some appropriately scented candles.

Do you do some physical exercise at least three times a week which gives you an opportunity to discharge pent-up energy and tension?

If not, make a date with your sports centre, buy an exercise video, borrow a dog to walk or (if you’re like our family and you need a push) get yourself a personal trainer!