#101 Basic Progressive Relaxation is easy to learn and a powerful place to start your exploration of relaxation strategies. Because of its simplicity it can be mastered quickly and called upon in many stressful situations. About 19 minutes in duration. 

Many people have experienced a form of this stress management. Its original origin comes from yogic practices that are thousands of years old, but this form is designed for the modern and Western oriented participant. This form is easy to learn, and so, easy to translate into real life situations. Basic Progressive relaxation is very good at bedtime for the relaxation that will help you to get a deeper and more restful state of sleep. 

#102 Autogenic Training Phrases are especially formulated phrases to develop control over your stress responses. This is a simple but sophisticated technique that offers mastery over systems that respond to stress. About 18 minutes duration. 

Autogenic Training Phrases have been very well researched. This technique has provided good results in working to reduce, if not eliminate, many physical and emotional stress related challenges. The stress caused conditions that have responded well to regular practice of Autogenics include: Migraine Headaches, High Blood Pressure, GI Complaints (Upset stomach, ulcers or pre-ulcerous conditions, constipation, diarrhea, colitis), panic/anxiety, sexual dysfunction (for both men and women), poor circulation to extremities, irregular heart beats, some hormonal imbalances, and can help the immune system function at a more ideal level. 

If you are taking medication for any stress related condition, it is advised that you consult your physician when beginning a program that includes Autogenics and biofeedback. Do not change your medication without discussing this with your doctor. 

Dr. Mason uses the Autogenic Training Phrases as his regular stress management technique. 

#103 Ten to One Countdown is a more sophisticated technique that is excellent for developing control of your muscular tensions. Especially useful relaxation for stress related symptoms like: tension headaches, jaw tension, neck/shoulder pain, low back pain, and sleep disturbance. Emphasizes awareness and then control of tension held in your musculature. About 20 minutes in duration. 

This stress management technique was developed by the Stress Education Center for use in chronic pain management. The emphasis is in relaxation of the muscles of the lower back, neck and shoulders, and the head and face. It is also great technique for use at bedtime. With practice you will be able to abbreviate your relaxation by just counting backward from 10 down to 1. 

#104 Visualization for Deep Relaxation is a special relaxing combination of images that can relax and then lead you into a natural process of healing/recovery. This technique goes beyond simple relaxation into the use of positive mental images for enhancing the body’s natural healing process. About 20 minutes in duration. 

You will be able to choose whether you wish to drift off to sleep or to awaken to rejoin your day in a relax, yet refreshed way. You will have a choice to select the best guided relaxation for your requirements. With practice you will get better results. It takes time and practice to learn how to relax. 

Allow 8-12 weeks of regular use to get the maximum benefits. Contact the Stress Education Center if you have questions or require additional coaching to develop a tailored program that fits your lifestyle and requirements.