Benefits of a daily practice (A challenge with a prize!)

Hello all,

Following on from Richard's posting regarding Progressive Muscle Relaxation, I am inspired to set a challenge.

One of the recurring issues when something is useful, (and needed), is that people use a technique once or twice, and then lapse. a form of self sabotage?

A one off session of deep relaxation using progressive muscle relaxation is useful in itself, but does not usually sort out what is essentially a chronic problem of retained unneccesary tension (which is endemic in our society and can negatively affect every area of our functioning). If the technique is adopted as a daily practice for an extended period of time (much the same as a regular workout, or meditation practice), the benefits become more and more profound, after a few weeks, and then there is continued progressive improvement in all areas... with or without hypnosis.

When used with concomitant hypnosis/psychotherapy, the benefits of the generalised letting go of physical (and mental) tension can be emphasised, and built upon, clearing the way for more specific positive change suggestions to be more effective.

I wonder how many readers of this forum, and their clients commit themselves to this form of regular practice, and what excuses/rationalisations the others come up with for not sticking with this proven process.

So here is the challenge: I have put my half hour MP3 session of this deep relaxation technique on the audio player on my page.

Who is willing to use this once a day for a month, and report back here on their experience, and progress. (including what got in the way at times.)

There will be an (as yet unspecified) prize for all who take part.

Love and hugs,

Fable

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Permalink Reply by Doreen Cohanim C.Ht on February 25, 2009 at 10:31am

Great news Fable, I wander how long was it since you seen your friend?
Also how many time a day would you recommend listening to this relaxation CD?
am wandering If I should do it laying down instead of seating, any ideas on that?

Thanks Doreen

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Permalink Reply by Fable Goodman on February 25, 2009 at 12:14pm

Hello Doreen,

I last saw him about 25 years ago, when I was down near manchester, doing a therapeutic storytelling workshop.

He used to be my steward when I was in the merchant Navy. Made he most wonderful sandwiches, and brought me tea in bed to wake me up before my turn on watch.
I always looked forward to waking up!

Now back to the plot.

I would reccomend that you
stick to once a day, as a matter of course.
Do both sitting and lying down,
on different occasions
to get the feel of both.
choose a time when
you are not likely to drift off
to sleep

If you do it lying down,
and catch yourself drifting
off and missing some
or all of the exersices.
Then you need to
wake yourelf up and
choose a position
less prone to
suggesting
sleep.

The exception to this 'Once a Day' suggestion,
Is if you choose to play it the seccond time
in bed when you are actually ready to go to sleep.
At a certain point in the exercise,
you will naturally relax
To the point where you
drift off easilly
effortlessly and naturally
into a deep,
relaxed,
natural sleep.

At this point you lose the benefit of doing the practice,
but gain the benefit of a deeper,
a more continuous,
and a more refreshing nights sleep,
so that when you wake up in the morning,
you wake up feeling morew refreshed,
more alert,
feelling more calm,
more relaxed,
and
more confident,
waking up feeling more willing and more able
to handle anything the new day might bring.

And this gets better and better every day.

Have dreams of the gentlest texture Doreen.

Love and hugs,

Fable

P.S. Remember this is not hypnosis.
It is pure relaxation.
You might as well learn to enjoy it,
because it gets better and better
as the days
and the weeks
and the months
go by.

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Permalink Reply by Doreen Cohanim C.Ht on February 25, 2009 at 12:43pm

Sounds like you have more reasons to look forward seeing your friend...as to the relaxation, regardless to not being to allow my mind to relax based on the MP3, I do feel confident and relaxed, except during my sleep time, since I do feel like I am grinding my teeth... I have done self hypnosis not to grind my teeth... cane to a conflict between my mind and my body, so it is a bit challenging, I guess it comes from being perfectionist...
Thanks will follow your advice and instructions, let you know how it goes tomorrow.

Thanks again, Doreen

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Permalink Reply by Fable Goodman on February 25, 2009 at 4:13pm

If anyone following this thread has not already done so, I would thoroughly recommend that you put aside a little time to check out Richard Nongard's Audio on Progressive Muscle Relaxation, which is what triggered off this thread in the first place.

See his discussion at:

http://www.hypnothoughts.com/forum/topics/progressive-muscle-relaxa...

where there is a free downloadable MP3 Which although an hour long, can be listened to in chunks, and is very informative about this technique.

Love and hugs,

fable

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Permalink Reply by Doreen Cohanim C.Ht on February 26, 2009 at 1:36pm

Hi Fable,

Ok, I don't want to sound like a complainer, and I have listen to Richard Nongard's Audio on Progressive Muscle Relaxation, and it seems that my mind is resisting the muscle tension ....I have used other relaxation that have only breathing and guided imagery and I really go deep and feel a total relaxation, except with this one, but, I am going to do it all the way up to the 30 days, but wanted to let you know that I don't like it, it makes me feel edgy...

Thanks Doreen

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Permalink Reply by Fable Goodman on February 26, 2009 at 1:36pm

Pretend whatever you like,

I like that fact that you are checking in at all, It is a month long challenge, so If you feel like checking in every day, that is great, but if it is just once a wek or so, that is also great.

I would suggest doing the PMR before singing exercises, and see what a differenece that makes to your vocal quality, and awareness of tone, timbre ect. in fact having done he PMR, you mighty like to take the same attitude, of awareness, into your breathing/ viocework, and see what you notice.

Now I must go and walk the walk too.

Love and hugs,

Fable

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Permalink Reply by Fable Goodman on February 26, 2009 at 1:40pm

thanks Doreen,

I am sorry it makes you edgy.. but as Bing Crosby said, in the road to Moroco... "What you have is what you get"

I am so glad that you are determined to stick with it.

I remember well, how you took part wholeheartedly in the week long process that Adam started before Christmas. I know you are not a quitter.

Use all you have learned, because it sounds like you are at the cutting edge of a major shift.

I am here for you.

Love and hugs,

Fable

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Permalink Reply by Doreen Cohanim C.Ht on February 26, 2009 at 1:43pm

Taking a deep breath... and saying thank you...... I will inform you with my progress :)
must take a fresh air and a long walk now :)

Bye...and Thanks again... Doreen

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Permalink Reply by Phoenix Fairchild on February 26, 2009 at 2:14pm

Hello Fable,

I am sorry I am a bit late, but I woujld like to join in.

Like Joey, I have used the PMR before, (as you know) but never stuck with it for more than a couple of weeks at a time. Always some excuse, seemingly valid gets in the way.

So this time making a commitment.

Will keep you updated.

Phoenix

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Permalink Reply by Sophie-Rose Parker on February 26, 2009 at 2:20pm

Count me in too!

As you can see from my profile picture, Fable, I am still treasuring the hat you lent me some years ago at that workshop.

will check in from time to time.

Sophie-Rose

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Permalink Reply by Glen Hoyle on February 26, 2009 at 2:33pm

Hello Fabio,

For some reason I thought that I had posted here a few days ago, saying I would take part, but when I look through the thread, I can't see it. perhaps I imagined it.

Anyway I am in, and have been using it for the past few days. Relaxing so deeply, and the relaxation seemd to stay with me for several hours after the first listening, then the second time, I relaxed deeper, and the relaxation stayed around for most of the day.
I then missed a day, for no particular reason except, by the time it got to bedtime, I had not got round to doing it. todays session was good, but I feel bad about having missed a day. Lingering guilt feelings like I have commited a major crime.

Tomorrow I will re-commit, and keep the momentum building.

Thanks for this.

I see that you said in the chat room, that it was cold in Sunderland today... You can't imagine how cold it is here!

Glen

Glen

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Permalink Reply by Michael Grady on February 26, 2009 at 4:55pm

Hi Fable,

I am 4 days in. I can already notice the high level of balance throughout the day and a lot more clear minded. Things that usually would set me off getting angry or stressed doesn't get me one bit, it's great. I'm looking forward to see what this feels like after a prolonged amount of time.

Michael Grady
www.GradeAHypnosis.com