Archive for March, 2020

Covid-19 stress and anxiety

Tuesday, March 24th, 2020

These are troubling times for all of us and there will be very few people in the world not experiencing some form of stress or anxiety over the Coronavirus situation. One of the hardest parts is the “not knowing”. Not knowing how long it will go on for, what the future will bring even after it is over and of course how best to keep ourselves and loved ones safe and healthy.

Unfortunately there really are no quick and easy answers to these questions but in the meantime the priority is to look after ourselves and those around us as best we can.

Below I am offering a relaxation sequence that will only take 3 minutes or so to do but in my experience will help you reach a level of relaxation that hypnosis and meditation would normally take 15 to 20 minutes to reach.

I put it together this January (2020) from material I had been using very successfully with clients and was pleasantly surprised at it’s effectiveness plus we don’t always have 20 minutes or so to do the longer hypnosis sequences.

I hope you enjoy it. I will be putting out a YouTube video in the near future but here are the instructions.

 

3 Step 3 Minute Deep Relax

(Use when in a safe relaxing place and do not use when driving)

1.

Sit or lie comfortably. Place your right hand over your heart

Close your eyes and take 10 slow, easy abdomen breaths (lips closed in and out if you can) noticing the breath starting from the abdomen and the gentle rise and fall of your chest

2.

Continue slow breathing for another 10 breaths, this time breathing in through the nose (if possible) and out through gently pursed lips with a Pheeew” sound on each out breath. (Lips as if you were slightly about to whistle on each “Phew”)

3.

Continue with another 10 slow abdomen breaths, eyes closed, and gently whisper and repeat to yourself or out loud, numbers starting with I on the out breath then two on the second out breath and so on up to the 10th breath.

With each number sounding like a ball bouncing less and less until it comes to rest it will go like this –

Breath in – then on out breath say 111111111….. 

Second out breath say 2222222222…….

– Third breath say      3333333333….

4………

5……… Etc. .

and on up to 10

You can of course extend the number of breaths or reduce them depending on how long you have.

I recommend using this 3 times a day for the first week or so, and then when you begin to experience more relaxation throughout the day use it once a day 3– 5 days a week. (or of course any time you like)

Also use it to get to sleep or if you wake up and want to get back to sleep or just sitting or lying down.

 

Until the CV issue is past there are no face to face sessions at my office though online and telephone sessions are always available as usual

www.rogerfoxwell.co.uk                   roger@rogerfoxwell.co.uk

 

Copyright 15 01 2020

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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