Relaxation techniques

Question 1

Mindfulness

Answer 1

Sit or lie supine in a comfortable relaxed position

Breathe in through the nose and out through the mouth

Have a focus point – this can be your breath, an image of your favourite place or moment, or a word or phrase

Embrace each thought and sensation as you relax deeper

Acknowledge thoughts and accept them, then slowly return your attention to your focus point

Continue with this process for 2-3 minutes

Mindfulness is about being present in the now and being aware of your surrounding

Question 2

Body Scanning

Answer 2

Lie supine in a relaxed and comfortable position

Breathe in through the nose and out through the mouth

Take your attention to your right foot, notice any sensations or feelings in the foot, encourage the tension to release

Take your attention to the left foot, repeat the process above

Work your way up to your body: right calf, left calf, right thigh, left thigh, hips and glutes, abdomen, back, chest, right hand and arm, left hand and arm, shoulders, neck, and face; repeating the exact same process until the whole body feels completely relaxed

Question 3

Visualisations

Answer 3

Imagine a scene where you feel relaxed and at peace, somewhere where you feel calm and free to release any anxiety and tension

You can choose to complete this with or without music to set the scene