Relaxation — Distance Report

Exercise «Relaxation»

Purpose: Live and work more efficiently. Tension — at the right time and in the right amount to achieve the planned result.

OZR

I have a picture of my relaxed body and the body collected for the task. I timely reflect the occurrence of clamps, excessive tension and take measures to relax. More than 60% of the working time I am in a state where physical tension corresponds to the task, without excessive tension and unnecessary actions (fuss).

Working time

November 1st to December 3rd. 5 times a week, more than 4 times a day of practicing exercises

What helped

1. Practicing exercises in conjunction: Calm presence (to develop a state when initially you are less stressed), Relaxation, Posture (relieving tension in the back, shoulders), Emile Coué Method (relieving mental tension, fear), Breathing (Square, XA, dog : releasing tension through breathing).

2. Using 10 minute breaks at work. As a result, I practiced this exercise more than 4 times a day, with the exception of Saturday and Sunday.

3. Morning exercises (jogging) and stretching before bed. During exercise, it is better and easier to notice excessive tension, and a warm body is easier to relax.

4. Massage sessions (the measure was forced — a leg injury due to overstrain of the thigh muscles). It allowed me to realize the consequences of excessive tension and feel a deep relaxation of my body.

5. Facial gymnastics. Allows you to relax your face.

6. Planning of affairs, breakdown of tasks into subtasks. Allows you to avoid unnecessary stress due to mistakes and unnecessary actions (fuss).

Result

1. The state of a relaxed body is felt (there is an image to verify the state).

2. Developing the practice of relaxation in different situations (ordinary affairs, stressful situations).

3. I feel the body, my condition, reflect the appearance of clamps, excessive tension and take actions to relieve this tension.

4. Aligned my posture: 60% of the working time I keep my posture, and this state causes pleasure, because most muscles are relaxed.

Special finds

1. I got a breakthrough in mastering the exercises when I began to use a 10-minute break every hour at work. During these 10 minutes, I worked out the indicated exercises and recorded them in the checklist of the day.

2. I found a bunch for myself with the letter “G”, with the body and arms stretched forward for 15-30 seconds. After that, he bent down to his feet for 5-10 seconds, stood relaxed and slowly, straightened, lifted his body, feeling each vertebra, the head was raised last. It is this connection that allows me to relax as much as possible.

3. Took the rule «time to think.» When a task arises that causes an emotional response, tension, I take 2-3 minutes to think, breathe. I accept the task, prescribe a plan of action and then proceed to solve it. Allows you to avoid fuss, possible mistakes and avoid unnecessary stress due to mistakes.